Nutrition & Diet Guide
Comprehensive guide to managing diabetes through proper nutrition, including GI/GL food charts, meal plans, and dietary fiber information.
What is Glycemic Index (GI)?
The Glycemic Index measures how quickly a food raises blood sugar levels. Foods are ranked on a scale of 0-100:
What is Glycemic Load (GL)?
Glycemic Load considers both the GI and the amount of carbohydrates in a serving. It gives a more realistic picture of a food's impact:
Important Note
Food Database - Search & Compare
Showing 58 of 58 foods
Almonds
बादाम
Serving: 1 oz
Apple
सेब
Serving: 1 medium
Banana (ripe)
केला
Serving: 1 medium
Basmati Rice
बासमती चावल
Serving: 1 cup cooked
Biryani
बिरयानी
Serving: 1 cup
Biscuits
बिस्कुट
Serving: 2 pieces
Blackberries
ब्लैकबेरी
Serving: 1 cup
Blueberries
ब्लूबेरी
Serving: 1 cup
Broccoli
ब्रोकली
Serving: 1 cup
Brown Rice
ब्राउन राइस
Serving: 1 cup cooked
Carrot (raw)
गाजर
Serving: 1 medium
Cheese
पनीर
Serving: 100g
Cherries
चेरी
Serving: 1 cup
Chickpeas (Chole)
छोले
Serving: 1 cup
Cornflakes
कॉर्नफ्लेक्स
Serving: 1 cup
Cranberries
क्रैनबेरी
Serving: 1 cup
Curd/Yogurt
दही
Serving: 1 cup
Dal (general)
दाल
Serving: 1 cup
Dark Chocolate (70%)
डार्क चॉकलेट
Serving: 2 squares
Dates
खजूर
Serving: 2 pieces
Dosa
डोसा
Serving: 1 medium
Grapes
अंगूर
Serving: 1 cup
Green Peas
हरी मटर
Serving: 1/2 cup
Guava
अमरूद
Serving: 1 medium
Idli
इडली
Serving: 1 piece
Maida (Naan, Bhatura)
मैदा (नान, भटूरा)
Serving: 1 piece
Mango
आम
Serving: 1/2 cup
Masoor Dal
मसूर दाल
Serving: 1 cup
Milk
दूध
Serving: 1 cup
Moong Dal
मूंग दाल
Serving: 1 cup
Multigrain Bread
मल्टीग्रेन ब्रेड
Serving: 1 slice
Oats (rolled)
ओट्स
Serving: 1 cup cooked
Orange
संतरा
Serving: 1 medium
Paneer
पनीर
Serving: 100g
Papaya
पपीता
Serving: 1 cup
Peach
आड़ू
Serving: 1 medium
Peanuts
मूंगफली
Serving: 1 oz
Pear
नाशपाती
Serving: 1 medium
Pineapple
अनानास
Serving: 1 cup
Poha
पोहा
Serving: 1 cup
Potato (boiled)
उबला आलू
Serving: 1 medium
Potato Chips
आलू चिप्स
Serving: 1 oz
Quinoa
क्विनोआ
Serving: 1 cup cooked
Raisins
किशमिश
Serving: 1/4 cup
Rajma (Kidney Beans)
राजमा
Serving: 1 cup
Rice Flakes (Chura)
चूड़ा
Serving: 1 cup
Sambar
सांभर
Serving: 1 cup
Spinach
पालक
Serving: 1 cup
Strawberry
स्ट्रॉबेरी
Serving: 1 cup
Sweet Corn
मीठी मक्का
Serving: 1 cup
Sweet Potato
शकरकंद
Serving: 1 medium
Tomato
टमाटर
Serving: 1 medium
Upma
उपमा
Serving: 1 cup
Walnuts
अखरोट
Serving: 1 oz
Watermelon
तरबूज
Serving: 1 cup
White Bread
सफेद ब्रेड
Serving: 1 slice
White Rice
सफेद चावल
Serving: 1 cup cooked
Whole Wheat Chapati
गेहूं की चपाती
Serving: 1 medium
Breakfast
Vegetable oats + 1 egg/paneer
Lunch
2 chapati + dal + lauki sabzi + salad
Snack
Guava slices / almonds
Dinner
Dal soup + 2 chapatis + sabzi
Breakfast
Moong dal chilla + curd
Lunch
Brown rice + rajma + cucumber salad
Snack
Papaya bowl
Dinner
Chapati + paneer bhurji + salad
Breakfast
2 idlis (small) + sambar (no potato)
Lunch
2 chapati + chole + bhindi
Snack
Roasted chana
Dinner
Vegetable khichdi (moong dal)
Breakfast
Oats upma + nuts
Lunch
Quinoa + dal + mixed veg
Snack
Fruit + nuts
Dinner
Soup + chapati + veg
Breakfast
Brown bread vegetable sandwich
Lunch
2 chapati + moong dal + tinda
Snack
Buttermilk
Dinner
Grilled chicken/paneer + veg
Breakfast
Poha (sprouts added)
Lunch
Brown rice + sambar + carrot salad
Snack
Sprouts chaat
Dinner
Chapati + lauki sabzi
Breakfast
Oat dosa + mint chutney
Lunch
2 chapati + masoor dal + spinach
Snack
Peanuts (handful)
Dinner
Light dosa + sambhar
Download Meal Plan
Download the complete 7-day meal plan as a PDF with detailed recipes and nutritional information.
Moong dal chilla + mint chutney - Light, high-protein, and good for sugar control
Ragi idli + coconut chutney - Ragi is low GI and keeps you full for long
Vegetable poha + peanuts + sprouts - Adding protein keeps sugar steady
Kodo millet (varagu) upma with vegetables - Millets have slow-release carbs and lots of fiber
Besan cheela + curd - High in protein, low in carbs, easy to digest
Masoor dal idli + tomato chutney - Dal idlis have less carbs and keep sugar levels stable
Soya dosa + green chutney - Soya adds protein and keeps glycemic load low
Fiber is a part of plant foods that helps your stomach and digestion. There are two types: soluble fiber and insoluble fiber. Both play important roles in managing diabetes effectively.
Soluble Fiber
This fiber mixes with water and becomes like a soft gel in your stomach. It slows down digestion, so your blood sugar stays steady. It also lowers cholesterol and keeps you full for a longer time.
Best Sources:
- Oats and oat bran
- Beans and lentils (dal)
- Fruits (apples, oranges, pears)
- Some vegetables (carrots)
- Psyllium husk (isabgol)
Insoluble Fiber
This fiber does not mix with water. It adds bulk to your stool and helps food move smoothly through your stomach and intestines. It prevents constipation and keeps bowel movements regular.
Best Sources:
- Whole wheat flour (atta)
- Wheat bran
- Nuts and seeds
- Many vegetables (broccoli, spinach)
- Brown rice
Why Both Types Matter
Key Benefits of Fiber for Diabetes
Improves Glycemic Control
Dietary fiber slows glucose absorption, stabilizing post-meal blood sugar levels and reducing HbA1c.
Enhances Insulin Sensitivity
Fiber, especially soluble types, reduces insulin resistance by modulating inflammatory markers.
Supports Weight Management
High-fiber diets promote satiety, reduce calorie intake, and aid in weight loss.
Cardiometabolic Benefits
Reduces LDL cholesterol, triglycerides, and blood pressure, lowering cardiovascular risk.
Gut Microbiota Modulation
Fiber fosters beneficial gut bacteria, enhancing metabolic health and glucose metabolism.
Enhanced Drug Efficacy
High-fiber diets improve the therapeutic effects of antidiabetic drugs like metformin.
Daily Fiber Recommendation
Aim for 25–35 grams of fiber daily
Achieving this through diverse food sources (grains, legumes, fruits, vegetables) is both feasible and impactful for diabetes management.
Complete GI Chart (PDF)
Comprehensive glycemic index reference
Complete GL Chart (PDF)
Glycemic load values for common foods
7-Day Meal Plan (PDF)
Bilingual meal plan with recipes
Low GI Breakfast Guide (PDF)
Indian breakfast options in Hindi
All PDFs include Jupiter Care Clinic branding and are print-optimized