A low-glycemic index (low-GI) diet focuses on how foods affect blood sugar levels, also called blood glucose. Foods with a low GI are digested and absorbed slowly. This leads to a gradual rise in blood sugar rather than sharp spikes. Eating low-GI foods can also help with weight loss and maintaining a healthy weight because they keep you feeling full for longer periods.
On May 13, fitness coach Alwyn posted on his Instagram page, Fitness by Alwyn, sharing a list of low-GI Indian foods. His post was titled, “Ultimate desi low GI food list for fat loss and diabetes.”
Low-GI Grains and Cereals
Alwyn recommends choosing these grains instead of white rice or refined flour (maida):
Brown rice
Steel-cut oats
Barley (Jau)
Whole wheat roti (without oil)
Bajra roti
Jowar roti
Quinoa (commonly used now, though not traditionally Indian)
Low-GI Legumes and Pulses
According to Alwyn, these legumes and pulses have a low glycemic index:
Chana (black chickpeas)
Rajma (kidney beans)
Masoor dal
Moong dal
Toor dal
Lobia (black-eyed peas)
Low-GI Vegetables and Fruits
For vegetables, Alwyn suggests non-starchy, high-fiber options such as:
Lauki (bottle gourd)
Tinda (apple gourd)
Bhindi (okra)
Karela (bitter gourd)
Leafy greens like palak and methi
Cauliflower, cabbage, broccoli, and carrots (in moderation)
He also listed fruits that are low GI when eaten in moderation:
Apple
Pear
Guava
Papaya
Jamun
Berries (if available)
Sample Indian Low-GI Fat-Loss Meal Plan
Alwyn added that sprouts (moong and chana), nuts like almonds and walnuts (in moderation), and unsweetened dahi (curd) are also good low-GI options. He shared a sample daily meal plan for fat loss:
Morning (7–8 am):
Soaked almonds with a glass of warm lemon water
Green tea or black coffee without sugar
Breakfast (9 am):
Two moong chillas (no oil) with mint chutney
One boiled egg or tofu scramble
Lunch (1 pm):
One jowar or bajra roti
Lauki sabzi
Moong dal
Cucumber salad
Snack (4 pm):
Small bowl of sprouts chaat (with onion, tomato, lemon, and masala)
Green tea
Dinner (7–8 pm):
One bowl of rajma or chana curry
Steamed broccoli and sautéed palak
Small bowl of curd
