Low-Glycemic Index Meal Plan

Low-Glycemic Index (GI) is a numerical value that is assigned to foods based on how quickly they get digested in your body and increase the blood sugar levels. The higher the score, the greater they increase glucose levels. Foods with a low GI help to facilitate weight loss and keep blood sugar levels in check; eliminating the risk of diabetes and other lifestyle diseases.

Low-glycemic index foods help release sugar gradually into the body preventing abrupt increase in blood sugar levels. Here is a simple low-glycemic index meal plan with fruits and vegetables in the range of 55 or less. Foods with the GI of 56-69 is categorized under moderate GI foods which are also beneficial for people with diabetes.

GI-Friendly Meal Plan

Breakfast: Coconut Flesh with Coconut Water

A cup of coconut flesh has 9 grams of carbohydrates and glycemic index of 42. It is a good source of fat and protein. Some of the important minerals present in coconut water include manganese, selenium, copper, phosphorus, potassium, iron and zinc.

Consuming a bowl of coconut flesh with coconut water keeps you full in the morning. It does not raise your blood sugar levels.

Low Glycemic Index Breakfast


1 cup of coconut flesh

One glass of tender coconut water


Mix both these together and eat it for your breakfast in the morning.

Lunch: Ghee Rice with Potato Chops and Java plum

Potato Chops

Potatoes are moderate GI foods but if you can get your hands on waxy potatoes like red potatoes, they have lower GI of 53. Use these potatoes instead of starchy potatoes to control your blood sugar levels.


3 boiled potatoes diced

One big onion and tomato

1 tsp cumin seeds

1 tsp peppercorns

1 tsp turmeric, chili powder, salt

3 tsp oil


Make onion, tomato and spices into a paste. Heat oil in a pan. Gently roast the paste for 15 minutes until the oil oozes out. Add the potatoes and simmer for 10 minutes.

Low Glycemic Index Meal

Ghee Rice

Basmati rice has a low GI of below 55. Including whole grain basmati rice regularly in your diet will help keep your blood sugar levels in check as it gets digested slowly in your system.


1 cup basmati rice soaked

1/2 cup fresh green peas

1 bay leaf, 2 cloves, 1 cinnamon stick, 1 cardamom

I onion thinly sliced

3 green chilies sliced

1 tsp ginger and garlic paste

2 tsp ghee

A handful of mint and coriander leaves chopped

Few cashews (optional)

1 tsp salt


Heat ghee in a pressure cooker. Add whole spices, onion, green chili, cashews, ginger and garlic paste and fry for 5 minutes. Add mint and coriander leaves, soaked rice, salt. Pour 1 and half cups of water and pressure cook for 2 whistles.

Snack: Java Plum Fruit

Java plum fruit has a glycemic Index of 25. Adding jamun fruit to your regular meals will help reduce the total glycemic index of meals. It’s a perfect snack for people with diabetes.

Dinner: Brown Rice Quinoa Dosa with Peanut Chutney and Gunpowder

Brown Rice

Brown Rice is a moderate GI food with a score of 68. However, the carbohydrates tend to work in a slow manner because of its high fiber content. It’s best to consume brown rice in moderate quantities especially grind them instead of boiling it.


Quinoa has a glycemic index of 53, it’s in between low and moderate GI food. It’s high in plant protein, fiber and essential amino acids. Since it’s a whole grain, quinoa is better than other refined flours. This keeps you fuller for longer.


1 cup brown rice

½ cup quinoa

½ cup moong dal

2 tsp urad and gram dal

1 tsp cumin seeds

5 dry chilies

1tsp salt


Soak everything except salt for 4 hours. Grind into a thick batter. Add salt and make dosa. Serve with peanut chutney.

Peanut Chutney

Peanuts are a low GI food with a glycemic index of 13. It helps in controlling blood glucose levels. They are a good source of protein, calcium, zinc, magnesium, phosphorus and iron.


1 cup peanuts

5 dry chilies

1 tsp cumin seeds

1 small piece of tamarind

3 tsp desiccated or grated coconut

1 tsp salt


Dry roast peanuts, dry red chilies, tamarind, cumin seeds for 10 minutes. Switch off, add the coconut and roast for few seconds. Make everything into a paste and add salt. Serve with dosa. The gunpowder in the picture is store-bought.

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