Glycemic index of common Indian foods
Measured GI values for rice variants, millets, dal preparations, breakfast staples (idli, dosa, paratha), and how cooking method shifts the number.
The glycemic index ranks how fast a carbohydrate raises blood sugar. Indian foods have a wide GI range that surprises people.
Selected GI values
- White rice: 73 (high)
- Brown rice: 68 (medium)
- Foxtail millet: 50 (low)
- Roti (whole wheat): 62 (medium)
- Jowar bhakri: 58 (medium)
- Idli: 69 (medium)
- Dosa: 77 (high)
- Dal (most): 30-50 (low)
- Paratha (with ghee): 80 (high)
Cooking affects GI
Cooking longer and softer raises GI. Cooling cooked rice and reheating lowers it slightly (resistant starch). Pairing carbs with protein, fat, or fibre flattens the spike.