Check Your Health
Can Diabetics Eat This? Indian Food Checker
Search a food in English, Hindi or Kannada, pick a portion and get a plain verdict based on glycemic load, the carbs in that portion and a lower-load swap. It is free and nothing you enter is stored.
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This tool is for education only. It is not a diagnosis or a treatment plan. Never stop or change a prescribed medicine without your doctor. Nothing you enter is stored or sent anywhere.
How the verdict is worked out
Carbs in your portion = carbohydrate per serving × servings. Glycemic load (GL) = glycemic index (GI) × carbs in the portion ÷ 100. GL counts both how fast a food raises blood sugar and how much of it you eat.
| Glycemic load | Verdict |
|---|---|
| 10 or less | Good choice in this portion |
| 11 to 19 | Have a smaller portion or pair it |
| 20 or more | Better to limit. Try a swap |
Eating a food with protein or fat (curd, nuts, dal) slows the rise but does not change the GL number. Swaps are foods from the same group with a GL at least 30% lower at a standard serving.
Common foods at a standard serving
| Food | One serving | Carbs | GI | GL | Verdict | Lower-load swap |
|---|---|---|---|---|---|---|
| White rice, boiled | 1 cup (150 g) | 42 g | 73 | 31 | Better to limit | Wheat roti (chapati), Oats porridge |
| Brown rice, boiled | 1 cup (150 g) | 35 g | 68 | 24 | Better to limit | Wheat roti (chapati), Oats porridge |
| Basmati rice, boiled | 1 cup (150 g) | 40 g | 58 | 23 | Better to limit | Wheat roti (chapati), Oats porridge |
| Wheat roti (chapati) | 1 roti (40 g) | 18 g | 62 | 11 | Smaller portion or pair it | - |
| Ragi (finger millet) roti | 1 roti (40 g) | 24 g | 65 | 16 | Smaller portion or pair it | Wheat roti (chapati), Oats porridge |
| Bajra (pearl millet) roti | 1 roti (40 g) | 22 g | 55 | 12 | Smaller portion or pair it | - |
| Jowar (sorghum) roti | 1 roti (40 g) | 23 g | 62 | 14 | Smaller portion or pair it | - |
| White bread | 2 slices (60 g) | 28 g | 75 | 21 | Better to limit | Wheat roti (chapati), Oats porridge |
| Whole wheat bread | 2 slices (60 g) | 24 g | 74 | 18 | Smaller portion or pair it | Wheat roti (chapati), Oats porridge |
| Oats porridge | 1 bowl (30 g dry oats) | 20 g | 55 | 11 | Smaller portion or pair it | - |
| Cornflakes | 1 bowl (30 g) | 25 g | 81 | 20 | Better to limit | Wheat roti (chapati), Oats porridge |
| Idli | 2 idlis (100 g) | 20 g | 69 | 14 | Smaller portion or pair it | - |
| Plain dosa | 1 dosa (80 g) | 22 g | 77 | 17 | Smaller portion or pair it | Wheat roti (chapati), Oats porridge |
| Poha | 1 plate (150 g) | 30 g | 64 | 19 | Smaller portion or pair it | Wheat roti (chapati), Oats porridge |
| Chana (chickpeas), boiled | 1/2 cup (85 g) | 22 g | 28 | 6 | Good choice | Chana dal, cooked |
| Rajma (kidney beans), boiled | 1/2 cup (85 g) | 20 g | 29 | 6 | Good choice | Chana dal, cooked |
| Moong dal, cooked | 1 katori (150 g) | 18 g | 38 | 7 | Good choice | Chana dal, cooked |
| Masoor dal, cooked | 1 katori (150 g) | 18 g | 30 | 5 | Good choice | Chana dal, cooked |
| Chana dal, cooked | 1 katori (150 g) | 20 g | 8 | 2 | Good choice | - |
| Potato, boiled | 1 medium (150 g) | 25 g | 78 | 20 | Better to limit | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Sweet potato, boiled | 1 medium (150 g) | 30 g | 63 | 19 | Smaller portion or pair it | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Carrot, boiled | 1/2 cup (80 g) | 6 g | 39 | 2 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Green peas | 1/2 cup (80 g) | 7 g | 48 | 3 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Beetroot | 1/2 cup (80 g) | 7 g | 64 | 4 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Pumpkin, boiled | 1/2 cup (80 g) | 4 g | 75 | 3 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Apple | 1 medium (120 g) | 15 g | 36 | 5 | Good choice | Amla (gooseberry), Guava |
| Banana | 1 medium (120 g) | 25 g | 51 | 13 | Smaller portion or pair it | Amla (gooseberry), Guava |
| Mango | 1 cup sliced (120 g) | 17 g | 51 | 9 | Good choice | Amla (gooseberry), Guava |
| Papaya | 1 cup (150 g) | 16 g | 59 | 9 | Good choice | Amla (gooseberry), Guava |
| Orange | 1 medium (130 g) | 12 g | 43 | 5 | Good choice | Amla (gooseberry), Guava |
| Guava | 1 medium (100 g) | 14 g | 12 | 2 | Good choice | Amla (gooseberry) |
| Watermelon | 1 cup (120 g) | 6 g | 76 | 5 | Good choice | Amla (gooseberry), Guava |
| Grapes | 1 cup (100 g) | 17 g | 59 | 10 | Good choice | Amla (gooseberry), Guava |
| Milk, full cream | 1 glass (200 ml) | 10 g | 39 | 4 | Good choice | Curd (plain dahi), Peanuts |
| Curd (plain dahi) | 1 katori (100 g) | 4 g | 36 | 1 | Good choice | - |
| Peanuts | 1 handful (30 g) | 5 g | 14 | 1 | Good choice | - |
| Almonds | 1 handful (30 g) | 6 g | 15 | 1 | Good choice | - |
| Sugar | 1 teaspoon (5 g) | 5 g | 65 | 3 | Good choice | - |
| Honey | 1 tablespoon (20 g) | 16 g | 61 | 10 | Good choice | Sugar, Jaggery |
| Jaggery | 1 teaspoon (5 g) | 4 g | 84 | 3 | Good choice | - |
| Bhindi (okra), cooked | 1 cup (100 g) | 7 g | 20 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Lauki (bottle gourd), cooked | 1 cup (150 g) | 5 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Karela (bitter gourd), cooked | 1/2 cup (80 g) | 3 g | 15 | 0 | Good choice | Cabbage (patta gobi), cooked |
| Palak (spinach), cooked | 1 cup (150 g) | 4 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Methi leaves, cooked | 1 cup (100 g) | 4 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Cauliflower (gobi), cooked | 1 cup (100 g) | 5 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Cabbage (patta gobi), cooked | 1 cup (100 g) | 5 g | 10 | 0 | Good choice | Karela (bitter gourd), cooked |
| Brinjal (baingan), cooked | 1 cup (100 g) | 6 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Tomato | 1 medium (100 g) | 4 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Cucumber (kheera) | 1 medium (150 g) | 5 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Drumstick (moringa pods) | 3 pieces (100 g) | 4 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Turai (ridge gourd), cooked | 1 cup (100 g) | 4 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Gavar (cluster beans), cooked | 1 cup (100 g) | 8 g | 20 | 2 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| French beans, cooked | 1 cup (100 g) | 5 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Capsicum (shimla mirch) | 1 cup (100 g) | 4 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Tinda (round gourd), cooked | 1 cup (100 g) | 4 g | 15 | 1 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Raw banana (kachcha kela), cooked | 1 medium (100 g) | 20 g | 50 | 10 | Good choice | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Yam (suran), boiled | 1/2 cup (100 g) | 21 g | 51 | 11 | Smaller portion or pair it | Karela (bitter gourd), cooked, Cabbage (patta gobi), cooked |
| Pomegranate (anar) | 1/2 cup seeds (85 g) | 14 g | 35 | 5 | Good choice | Amla (gooseberry), Guava |
| Chikoo (sapota) | 1 medium (100 g) | 20 g | 55 | 11 | Smaller portion or pair it | Amla (gooseberry), Guava |
| Pineapple | 1 cup (120 g) | 15 g | 59 | 9 | Good choice | Amla (gooseberry), Guava |
| Jamun (Indian blackberry) | 1 cup (120 g) | 16 g | 25 | 4 | Good choice | Amla (gooseberry), Guava |
| Custard apple (sitaphal) | 1/2 fruit (100 g) | 24 g | 54 | 13 | Smaller portion or pair it | Amla (gooseberry), Guava |
| Pear (nashpati) | 1 medium (120 g) | 15 g | 38 | 6 | Good choice | Amla (gooseberry), Guava |
| Litchi | 8 pieces (100 g) | 16 g | 57 | 9 | Good choice | Amla (gooseberry), Guava |
| Muskmelon (kharbuja) | 1 cup (160 g) | 8 g | 65 | 5 | Good choice | Amla (gooseberry), Guava |
| Amla (gooseberry) | 2 pieces (50 g) | 6 g | 15 | 1 | Good choice | - |
| Dates (khajoor) | 2 pieces (20 g) | 14 g | 42 | 6 | Good choice | Amla (gooseberry), Guava |
| Mosambi (sweet lime) | 1 medium (150 g) | 12 g | 40 | 5 | Good choice | Amla (gooseberry), Guava |
| Upma | 1 plate (150 g) | 31 g | 66 | 20 | Better to limit | Palak paneer, Paneer bhurji |
| Plain paratha | 1 paratha (60 g) | 28 g | 65 | 18 | Smaller portion or pair it | Palak paneer, Paneer bhurji |
| Aloo paratha | 1 paratha (100 g) | 35 g | 70 | 24 | Better to limit | Palak paneer, Paneer bhurji |
| Besan chilla | 1 chilla (60 g) | 10 g | 35 | 4 | Good choice | Palak paneer, Paneer bhurji |
| Dhokla (khaman) | 4 pieces (100 g) | 20 g | 40 | 8 | Good choice | Palak paneer, Paneer bhurji |
| Uttapam | 1 uttapam (100 g) | 24 g | 55 | 13 | Smaller portion or pair it | Palak paneer, Paneer bhurji |
| Ven pongal | 1 katori (150 g) | 28 g | 68 | 19 | Smaller portion or pair it | Palak paneer, Paneer bhurji |
| Dal khichdi | 1 katori (200 g) | 33 g | 55 | 18 | Smaller portion or pair it | Palak paneer, Paneer bhurji |
| Curd rice | 1 katori (200 g) | 30 g | 58 | 17 | Smaller portion or pair it | Palak paneer, Paneer bhurji |
| Vegetable pulao | 1 katori (200 g) | 40 g | 65 | 26 | Better to limit | Palak paneer, Paneer bhurji |
| Vegetable biryani | 1 plate (250 g) | 55 g | 65 | 36 | Better to limit | Palak paneer, Paneer bhurji |
| Sambar | 1 katori (150 g) | 12 g | 35 | 4 | Good choice | Palak paneer, Paneer bhurji |
| Dal tadka (mixed dal) | 1 katori (150 g) | 14 g | 32 | 4 | Good choice | Palak paneer, Paneer bhurji |
| Palak paneer | 1 katori (150 g) | 6 g | 20 | 1 | Good choice | - |
| Paneer bhurji | 1 katori (100 g) | 4 g | 20 | 1 | Good choice | - |
| Thepla | 1 thepla (45 g) | 14 g | 58 | 8 | Good choice | Palak paneer, Paneer bhurji |
| Medu vada | 2 vadas (80 g) | 15 g | 50 | 8 | Good choice | Palak paneer, Paneer bhurji |
| Masala dosa | 1 dosa (150 g) | 40 g | 70 | 28 | Better to limit | Palak paneer, Paneer bhurji |
| Ragi dosa | 1 dosa (70 g) | 18 g | 55 | 10 | Good choice | Palak paneer, Paneer bhurji |
| Sprouts salad (moong) | 1 cup (100 g) | 12 g | 25 | 3 | Good choice | Palak paneer, Paneer bhurji |
| Puri | 2 puris (50 g) | 18 g | 70 | 13 | Smaller portion or pair it | Palak paneer, Paneer bhurji |
| Pav bhaji | 1 plate (2 pav + bhaji) | 60 g | 70 | 42 | Better to limit | Palak paneer, Paneer bhurji |
| Sabudana khichdi | 1 katori (150 g) | 45 g | 70 | 32 | Better to limit | Palak paneer, Paneer bhurji |
| Roasted chana | 1 handful (30 g) | 14 g | 28 | 4 | Good choice | - |
| Murmura (puffed rice) | 1 cup (30 g) | 25 g | 90 | 22 | Better to limit | Roasted chana, Samosa |
| Samosa | 1 samosa (60 g) | 15 g | 65 | 10 | Good choice | Roasted chana |
| Vada pav | 1 vada pav (100 g) | 38 g | 70 | 27 | Better to limit | Roasted chana, Samosa |
| Gulab jamun | 1 piece (40 g) | 20 g | 78 | 16 | Smaller portion or pair it | Roasted chana, Samosa |
| Rasgulla | 1 piece (50 g) | 18 g | 60 | 11 | Smaller portion or pair it | Roasted chana |
| Jalebi | 2 pieces (50 g) | 36 g | 80 | 29 | Better to limit | Roasted chana, Samosa |
| Kheer | 1 katori (120 g) | 25 g | 65 | 16 | Smaller portion or pair it | Roasted chana, Samosa |
| Suji halwa | 1 katori (100 g) | 35 g | 70 | 24 | Better to limit | Roasted chana, Samosa |
| Besan ladoo | 1 ladoo (40 g) | 18 g | 65 | 12 | Smaller portion or pair it | Roasted chana |
| Makhana (fox nuts), roasted | 1 cup (30 g) | 20 g | 50 | 10 | Good choice | Roasted chana |
| Chai with sugar | 1 cup (150 ml) | 8 g | 55 | 4 | Good choice | Chaas (buttermilk) |
| Chaas (buttermilk) | 1 glass (200 ml) | 5 g | 30 | 2 | Good choice | - |
| Coconut water | 1 glass (200 ml) | 9 g | 55 | 5 | Good choice | Chaas (buttermilk) |
| Sweet lassi | 1 glass (200 ml) | 28 g | 55 | 15 | Smaller portion or pair it | Chaas (buttermilk), Chai with sugar |
| Packaged fruit juice | 1 glass (200 ml) | 26 g | 65 | 17 | Smaller portion or pair it | Chaas (buttermilk), Chai with sugar |
| Sugarcane juice | 1 glass (200 ml) | 40 g | 43 | 17 | Smaller portion or pair it | Chaas (buttermilk), Chai with sugar |
| Nimbu pani with sugar | 1 glass (200 ml) | 12 g | 60 | 7 | Good choice | Chaas (buttermilk), Chai with sugar |
| Cola or soft drink | 1 bottle (250 ml) | 27 g | 63 | 17 | Smaller portion or pair it | Chaas (buttermilk), Chai with sugar |
| Egg, boiled | 1 egg (50 g) | 1 g | - | - | Almost no carbs | - |
| Chicken curry | 1 katori (150 g) | 6 g | - | - | Almost no carbs | - |
| Fish curry | 1 katori (150 g) | 5 g | - | - | Almost no carbs | - |
| Tandoori chicken | 2 pieces (120 g) | 3 g | - | - | Almost no carbs | - |
| Mutton curry | 1 katori (150 g) | 6 g | - | - | Almost no carbs | - |
Values are approximate. GI changes with variety, ripeness, cooking and what you eat with the food, and carbs are per the serving shown. The list is growing.
Questions
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Common questions
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Sugar Knocker answers
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A mango in a small portion (about a cup of slices) has a moderate glycemic load. Have it in a small portion, ideally with a meal or protein, rather than as a large snack.
A medium banana has a moderate glycemic load. A smaller portion, or pairing it with nuts or curd, keeps the rise gentler.
Rice has a high glycemic index. A smaller portion with dal and vegetables is kinder than a large plate, and basmati or brown rice are gentler choices than white rice.
GI ranks how fast a food raises blood sugar. GL also counts how much carbohydrate is in your portion, which is closer to real life.
No. They are approximate and general. Your dietitian or doctor can tailor portions to you.
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