Glycemic Index of Indian Grains — The Complete Table
The glycemic index of Indian grains varies enormously — from white rice at GI 72 to parboiled rice at GI 38. Understanding the glycemic index of Indian grains you eat every day is one of the most impactful pieces of nutrition knowledge an Indian can have, because small grain substitutions can make a significant difference to daily blood sugar patterns.
Glycemic Index of Indian Grains — Complete Table
| Food | GI Value | Category | Notes |
|---|---|---|---|
| White rice (boiled) | 72 | High GI | India’s most consumed grain |
| Brown rice | 55 | Low GI (borderline) | Slightly lower glycemic index than white |
| Parboiled rice (ukda chawal) | 38 to 45 | Low GI | Lowest glycemic index rice — underrated |
| Basmati rice (white) | 50 to 58 | Low to Medium GI | Lower glycemic index than regular white rice |
| Whole wheat chapati | 62 | Medium GI | Standard roti |
| Maida roti / naan | 75 | High GI | Refined flour — high glycemic index |
| Multigrain atta roti | ~52 | Low GI | Lower glycemic index option |
| Oats (rolled) | 55 | Low GI | Best low glycemic index breakfast option |
| Oats (instant) | 66 | Medium GI | Processing raises glycemic index |
| Bajra (pearl millet) roti | 54 | Low GI | Excellent low glycemic index grain |
| Jowar (sorghum) roti | 53 | Low GI | Another excellent low glycemic index option |
| Ragi (finger millet) | 68 | Medium GI | Often assumed low GI — actually medium |
| Foxtail millet | 50 | Low GI | One of the lower glycemic index millets |
| Poha (flattened rice) | 70 | High GI | Common breakfast — high glycemic index |
| Idli | 77 | High GI | High glycemic index despite fermentation |
| Dosa (plain) | 67 | Medium GI | Better than idli; pair with sambar |
| Upma (semolina) | 66 | Medium GI | Semolina is medium glycemic index |
| White bread | 75 | High GI | Refined flour — high glycemic index |
| Multigrain bread | 52 | Low GI | Much lower glycemic index than white bread |
| Cornflakes | 81 | High GI | Highest glycemic index breakfast option |
Parboiled Rice — The Lowest Glycemic Index Rice in India
The glycemic index of parboiled rice (ukda chawal) is 38 to 45 — dramatically lower than regular white rice at 72. Parboiled rice is a staple in Tamil Nadu, Andhra Pradesh, and Bengal and is one of the most underrated low glycemic index grains in India. Parboiling changes the starch structure of the rice in a way that significantly slows digestion, hence the much lower glycemic index. If you eat rice daily, switching to parboiled rice is the single highest-impact dietary change you can make for your glycemic index intake.
The Idli Glycemic Index Surprise
The glycemic index of idli is approximately 77 — firmly high GI. Many people assume fermentation lowers idli’s glycemic index significantly. In reality, fermentation improves digestibility and nutrition but does not dramatically reduce the glycemic index response. Pairing idli with sambar — which is high in protein and fibre — helps moderate the overall meal glycemic index considerably. Always eat idli with sambar, not just chutney.
Ragi Glycemic Index — The Misconception
The glycemic index of ragi (finger millet) is approximately 68 — medium GI, not low GI. Ragi is widely promoted as a health food and assumed to have a low glycemic index. While ragi is genuinely nutritious — high in calcium and iron — its glycemic index of 68 places it in the medium category. People specifically managing their glycemic index intake should be aware that ragi is not a low GI food.
How to Lower the Glycemic Index of Rice at Home
Cooked rice that has been cooled and then reheated has a meaningfully lower glycemic index than freshly cooked rice. Cooling converts some digestible starch into resistant starch, which slows glucose absorption. Yesterday’s reheated rice is genuinely lower glycemic index than freshly cooked rice — a simple, zero-cost way to reduce your daily glycemic index intake from rice.
Best Low Glycemic Index Grain Choices for Indians
The best low glycemic index grain choices for Indians are: parboiled rice (GI 38 to 45), foxtail millet (GI 50), basmati rice (GI 50 to 58), jowar roti (GI 53), bajra roti (GI 54), rolled oats (GI 55), and multigrain atta roti (GI approximately 52). Switching from regular white rice to parboiled rice is the biggest single improvement available to most Indians.
Also read: Glycemic Index of Rice — White vs Brown vs Basmati vs Parboiled Compared →