Kis khane ka GI kitna hai?
Indian dishes, dal, chawal, roti, fruits aur snacks ka glycemic index ek jagah. Naam se search kijiye, category se filter kijiye, ya GI par sort karke dekhiye ki kaunsa option aapke blood sugar ke liye halka hai.
Table ke column headings par click karke sort kar sakte hain.
Match hue foods
Low ≤ 55 Medium 56–69 High ≥ 70
GI values published research ke average hain. Variety, ripeness, pakaane ka tarika aur pakaane ke baad thanda hona — sab se yeh number thoda badalta hai.
| Chana dal | Dal & pulses | 8 · Low |
| Peanuts (moongphali) | Dal & pulses | 14 · Low |
| Soyabean | Dal & pulses | 18 · Low |
| Rajma | Dal & pulses | 19 · Low |
| Guava (amrood) | Fruits | 24 · Low |
| Barley (jau) | Anaj & roti | 25 · Low |
| Paneer | Dairy | 27 · Low |
| Kala chana | Dal & pulses | 28 · Low |
| Toor / arhar dal | Dal & pulses | 29 · Low |
| Masoor dal | Dal & pulses | 30 · Low |
| Milk (toned) | Dairy | 31 · Low |
| Kabuli chana (chickpeas) | Dal & pulses | 33 · Low |
| Pomegranate (anar) | Fruits | 35 · Low |
| Apple | Fruits | 36 · Low |
| Sabut moong | Dal & pulses | 38 · Low |
| Carrot (boiled) | Sabzi | 39 · Low |
| Dahi (curd) | Dairy | 41 · Low |
| Wheat dalia | Anaj & roti | 41 · Low |
| Dates (khajoor) | Fruits | 42 · Low |
| Lobia (black-eyed peas) | Dal & pulses | 42 · Low |
| Orange (santra) | Fruits | 43 · Low |
| Multigrain roti | Anaj & roti | 45 · Low |
| Matar (green peas) | Dal & pulses | 48 · Low |
| Moong dal khichdi | Chawal & rice dishes | 48 · Low |
| Brown basmati rice | Chawal & rice dishes | 50 · Low |
| Orange juice, fresh | Sweet & drinks | 50 · Low |
| Parboiled rice (usna) | Chawal & rice dishes | 50 · Low |
| Banana (ripe) | Fruits | 51 · Low |
| Mango | Fruits | 51 · Low |
| Chapati (whole wheat) | Anaj & roti | 52 · Low |
| Sweet corn | Sabzi | 52 · Low |
| Grapes (angoor) | Fruits | 53 · Low |
| Quinoa | Anaj & roti | 53 · Low |
| Sweet potato (shakarkandi) | Sabzi | 54 · Low |
| Bajra roti | Anaj & roti | 55 · Low |
| Chikoo (sapota) | Fruits | 55 · Low |
| Rolled oats | Breakfast & snacks | 55 · Low |
| Instant noodles | Breakfast & snacks | 56 · Medium |
| Muesli | Breakfast & snacks | 57 · Medium |
| Arbi (boiled) | Sabzi | 58 · Medium |
| Basmati rice | Chawal & rice dishes | 58 · Medium |
| Papaya | Fruits | 60 · Medium |
| Honey (shahad) | Sweet & drinks | 61 · Medium |
| Ice cream | Dairy | 61 · Medium |
| Jowar roti | Anaj & roti | 62 · Medium |
| Cold drink | Sweet & drinks | 63 · Medium |
| Poha | Chawal & rice dishes | 63 · Medium |
| Beetroot (boiled) | Sabzi | 64 · Medium |
| Popcorn | Breakfast & snacks | 65 · Medium |
| Sugar (cheeni) | Sweet & drinks | 65 · Medium |
| Aloo paratha | Anaj & roti | 66 · Medium |
| Brown rice | Chawal & rice dishes | 68 · Medium |
| Idli | Chawal & rice dishes | 68 · Medium |
| Ragi roti | Anaj & roti | 68 · Medium |
| Sooji upma | Breakfast & snacks | 68 · Medium |
| Glucose biscuits | Breakfast & snacks | 70 · High |
| Naan | Anaj & roti | 71 · High |
| Whole wheat bread | Anaj & roti | 71 · High |
| Watermelon | Fruits | 72 · High |
| White rice | Chawal & rice dishes | 73 · High |
| Pumpkin (kaddu) | Sabzi | 75 · High |
| White bread | Anaj & roti | 75 · High |
| Dosa | Chawal & rice dishes | 77 · High |
| Instant oats | Breakfast & snacks | 79 · High |
| Cornflakes | Breakfast & snacks | 81 · High |
| Potato (boiled) | Sabzi | 82 · High |
| Jaggery (gud) | Sweet & drinks | 84 · High |
| Sabudana (sago) | Breakfast & snacks | 85 · High |
| Puffed rice (murmura) | Breakfast & snacks | 87 · High |
Is naam se koi food nahi mila. Thoda chhota word try kijiye — jaise “rice” ya “dal”.
GI number se zyada zaroori: aap uske saath kya kha rahe hain
Glycemic index lab mein aise measure hota hai ki food akela khilaya jaata hai — khaali pet, bina dal, bina sabzi, bina curd. Isi liye white rice ka GI 73 nikalta hai. Lekin aap chawal akela kabhi nahi khaate. Aap use dal, rajma, sabzi, dahi ya chicken curry ke saath khaate hain — aur ussi plate ka asli blood-sugar response kaafi neeche aa jaata hai.
Hota yeh hai ki protein, fat aur fibre khane ko pet se aage jaane mein der lagate hain, jisse glucose khoon mein dheere-dheere pahunchta hai. Dal ki protein, sabzi ki fibre, curd ka fat aur thoda ghee — ye sab ek "high GI" plate ko practically medium bana dete hain. Isi tarah ulta bhi sach hai: akela poha ya sirf chai-biscuit ka response usse zyada tez hota hai jitna table dekh kar lagta hai.
To table ko choosing ke liye use kijiye — jaise bajra roti ya parboiled rice ki taraf jhukna, murmura ki jagah roasted chana — lekin apna faisla number par mat rokiye. Portion kitna hai, plate par protein aur sabzi hai ya nahi, aur khane ke baad 10 minute chalna: yeh teen cheezein GI se zyada asar daalti hain. Jo log CGM lagakar dekhte hain, unko yahi baat sabse pehle samajh aati hai.
Aksar poochhe jaane waale sawaal
Low, medium aur high GI ka matlab kya hai?
GI ek 0–100 ka scale hai jo batata hai ki koi carbohydrate food blood sugar kitni tezi se badhaata hai. 55 ya kam low, 56–69 medium aur 70 ya zyada high GI hai.
Kya diabetes mein chawal bilkul band karna padta hai?
Nahi. Portion chhota rakhiye aur dal, sabzi, curd ya protein ke saath khaiye — response kaafi kam ho jaata hai. Basmati ya parboiled (usna) rice bhi white rice se behtar option hai.
GI aur glycemic load mein farq kya hai?
GI carbohydrate ki quality batata hai, quantity nahi. Glycemic load GI ko actual portion ke carbs se jodta hai. Isi liye watermelon ka GI 72 hone par bhi ek katori ka load kam hota hai — usmein carbs hi kam hote hain.
Yeh ek estimate hai, medical advice nahi. GI values published averages hain aur aapka personal blood sugar response inse alag ho sakta hai. Agar aap diabetes ki dawa ya insulin lete hain, to apna diet badalne se pehle apne doctor ya Registered Dietitian se baat kijiye.
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