We celebrate world diabetes day on 14th November every year.

But awareness about diabetes is still not up to the mark.

Lack of information about food items and its Glycemic Index is one of the big reason.

Most of the people don’t know, what type of food should be taken and what to avoid.

Here, we explain what is the Glycemic Index and why it is important:

The Glycemic Index (GI) is nothing but how much a carbohydrate-contain food increases blood glucose level in human body.

Glycemic Index (GI) is scored on a scale of 0 to 100.

Foods with GI of 55 or less is considered as Low GI food, 56-69 are Medium GI and more than 69 is considered High GI

The more the GI value means more harmful as compared to Medium or Low GI.

Most people thinks, only Diabetes patient need to check for it. But continuous high GI foods intake increases Insulin resistance which ultimately leads you to Diabetes.

So, if you are a non-diabetic person you don’t know whether you are a pre -diabetic or not.

Avoiding high GI foods will minimize the chance to develop Diabetes.

Here are some food classified which we consume frequently:

High GI foods (above 69):

  • Glucose (GI 100)
  • White rice
  • White bread
  • Corn Flakes, Puffed rice
  • Flattened Rice
  • Pumpkin
  • Sugar-sweetened beverages
  • Melons and Pineapple
  • Crackers
  • Popcorn

Medium GI foods (56-69):

  • Banana, Grapes,
  • Spaghetti
  • Ice cream
  • Raisins

Low GI foods (less than 55):

  • Oats and Oats biscuits
  • Skimmed Milk
  • Peanut
  • Peas, Carrots
  • Wholegrain bread
  • Most fruits (except those listed above and watermelon)
  • Sattu
  • Daal
  • Plain Yogurt

Some factors affect the Glycemic Index of a food

Here are some distinct factors that can affect the GI of a food item:

  • The ripeness of fruit or vegetable increases GI
  • Processed food increases the GI; Like fruit juice has higher GI than whole fruit. Whole baked potato has lower GI than mashed potato.
  • The food you cook more the GI will increase more.
  • Long-grain white rice has lower GI than short-grain rice.

Apart from all above index you have to keep in mind that the serving sizes are also important for maintaining glucose level and weight management.


There is no hard and fast rule for a diabetic diet plan.

It’s important to follow a custom-made diet plan based on persons own preference and economic condition.

Type of carbohydrate can affect glucose level greatly, so using Glycemic Index can help a lot to keep your blood glucose level under control.

India might become capital of diabetes by 2020, so be aware of Diabetes.

Please read the article: Why Indians are more prone to Diabetes

Since this post published, we received many questions from the readers.

We think, some of the question we have got is very common.

So here we have given below few of them.

And you also ask any questions please feel free to ask.

We would love to answer your query.

Below is the question and answer:

  • Question:

I am a non diabetic person, should I avoid high GI foods?

Ans: Yes, High Glycemic Index foods are unhealthy.

It will increase your body weight, that will increase to develop Insulin resistance and finally Diabetes.

As you know, it is always said, prevention is better than cure.

  • Question:

Can we consume brown bread instead of white bread?

Ans: It is the fact the Glycemic Index of brown bread is less than white bread.

But that doesn’t mean brow bread is healthy.

Recent study shows, almost every bread company using some chemicals as preservatives which can leads hypothyroidism.

So we recommend, please avoid any kind of bread.

Replace with home made whole wheat Chapati.