What is the Glycaemic Index and Why Does It Matter

The glycaemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood glucose levels after eating. It is one of the more practically useful tools in nutrition for understanding energy, hunger, and long-term metabolic health.

Foods are scored on a scale from 0 to 100. Glucose scores 100. Foods that digest and release glucose slowly score lower. Foods that spike blood sugar quickly score higher.

Why it matters for Indians specifically

India has the highest number of people with Type 2 diabetes in the world and an enormous pre-diabetic population. The standard Indian diet, in its modern form, is heavily weighted toward high-GI foods: white rice, white bread, maida-based products, and sugary beverages.

High-GI eating produces rapid blood sugar spikes followed by sharp drops. These drops drive hunger, cravings, energy crashes, and over time, insulin resistance.

GI values of common Indian foods

High GI (70 and above): white rice, white bread, maida roti, instant oats, most packaged breakfast cereals.

Medium GI (55 to 69): basmati rice, whole wheat roti, sweet potato, mango.

Low GI (54 and below): most dals and legumes, millets, ragi, rajgeera, oats, most vegetables, curd, nuts.

Practical application

You do not need to memorise GI values. The practical rule: the less processed a food is and the more fibre it contains, the lower its GI is likely to be. Whole grains over refined grains. Legumes at every meal. Vegetables before or alongside carbohydrates. Fat and protein with every meal to slow glucose absorption.

Switching from white rice to millet or adding a large serve of dal to a rice meal meaningfully lowers the overall GI of that meal without requiring a wholesale dietary overhaul.