Food category
Grains & Cereals
Oats, millets, barley and other cereals — whole grains release energy more slowly.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Appam
hoppers, palappam
Rice-and-coconut pancake — pair with a vegetable stew.
Portion: 2 pieces (about 100 g)
Bulgur wheat
burghul, daliya
Whole grain with a lower GI than rice.
Portion: ½ cup cooked (about 91 g)
Champorado
chocolate rice porridge
Sweet chocolate rice porridge.
Portion: 1 bowl (about 250 g)
Cornflakes
breakfast cereal
Very high GI — swap for oats.
Portion: 1 cup (about 30 g)
Dhokla
khaman
Steamed gram-flour snack — sugar syrup topping adds carbohydrate.
Portion: 2 pieces (about 80 g)
Freekeh
frikeh
Roasted green wheat — high in fibre.
Portion: ½ cup cooked (about 80 g)
Harees
harissa (Gulf)
Wheat and meat porridge — filling; skip extra ghee.
Portion: 1 cup (about 250 g)
Idiyappam
nool puttu, string hoppers
Rice noodles — pair with egg or vegetable curry.
Portion: 2 pieces (about 80 g)
Idli
iddli
Steamed and low in fat — but mostly rice; keep to two with sambar.
Portion: 2 idli (about 80 g)
Masala dosa
masale dose
Large dosa with potato filling and oil — a heavy meal.
Portion: 1 large (about 200 g)
Pancit bihon
bihon guisado
Rice noodles — portion is key.
Portion: 1 cup (about 150 g)
Pancit canton
pansit
Noodles with vegetables — add more vegetables, less noodles.
Portion: 1 cup (about 150 g)
Plain dosa
dosai, sada dosa
Thin crisp dosa — pair with sambar rather than extra chutney.
Portion: 1 medium (about 80 g)
Poha
aval, flattened rice
Add peanuts, peas and vegetables and keep the portion to one cup.
Portion: 1 cup (about 150 g)
Puttu
pittu
Steamed rice flour — choose wheat or ragi puttu and add kadala curry.
Portion: 1 cup (about 120 g)
Quinoa
kinwa
Higher-protein grain alternative.
Portion: ½ cup cooked (about 90 g)
Ragi mudde
ragi ball, ragi kali
Whole millet, but soft and quickly eaten — keep the ball small.
Portion: 1 small ball (about 100 g)
Ragi roti
nachni bhakri, ragi rotti
Fibre- and calcium-rich millet bread.
Portion: 1 small (about 60 g)
Rolled oats
jai, oatmeal
High in soluble fibre (beta-glucan), which slows glucose absorption.
Portion: ½ cup dry (about 40 g)
Upma
rava upma, uppittu
Semolina breakfast — add plenty of vegetables.
Portion: 1 cup (about 180 g)
Uttapam
oothappam
Add onion, tomato and vegetables on top.
Portion: 1 medium (about 120 g)
Whole-wheat pasta
pasta
Lower GI than many breads when cooked al dente.
Portion: 1 cup cooked (about 140 g)