The glycaemic index, or GI, compares how quickly carbohydrate foods raise blood sugar under standard test conditions. Look for results for the specific dish. One Indian study found lower GI values for broken-wheat upma and chickpea sundal, a cooked pulse snack.
Use the whole meal
A GI table describes a tested recipe. At home, the serving size and what you eat with it also matter. Write down the dish, the helping and the sides before comparing two meals.
Take one example to a dietitian
Pick a meal you eat often, such as breakfast upma or dal and roti. If you are changing meals to manage diabetes, ask your dietitian or doctor how to fit that meal into the plan you already use. What to check after a meal · Study of traditional Indian foods
Indian breakfast and blood sugar: practical changes to familiar meals
Read one tested example carefully
Write down the dish name alongside the figure. For chickpea sundal, the test refers to a particular recipe. A sundal made with a different pulse or served with other foods is a different meal. If an online list gives a single number for a broad group such as all millets, look for the study or recipe behind it before using the figure.