Discover BeatO's comprehensive collection of low glycemic index (GI) staples designed to help you maintain stable blood sugar levels while enjoying nutritious, delicious meals. Our carefully curated selection includes low GI rice, atta (flour), and other essential staples that support diabetes management, weight control, and overall metabolic health.
Low glycemic index foods are scientifically proven to cause a slower, more gradual rise in blood sugar levels compared to high-GI foods. With a GI rating of 55 or lower, these staples are ideal for people with diabetes, prediabetes, or anyone seeking to improve their dietary habits and energy levels throughout the day.1
The glycemic index (GI) is a scale that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels after consumption. Foods are classified into three categories:2
| GI Classification | GI Value | Blood Sugar Impact |
|---|---|---|
| Low GI | 55 or less | Slow, gradual rise |
| Medium GI | 56-69 | Moderate rise |
| High GI | 70 or more | Rapid spike |
Low GI foods (≤55) are digested and absorbed slowly, releasing glucose into the bloodstream over an extended period. This gradual process helps:3
Consuming low glycemic index foods helps avoid rapid rises and subsequent drops in blood sugar levels. This is especially beneficial for people with diabetes or prediabetes, as it reduces the strain on insulin production and improves overall glycemic control.4
Research published in the American Diabetes Association journal shows that low-GI diets may result in significant improvements in HbA1c levels and support better long-term diabetes management.5
Low GI foods increase satiety and help you feel fuller for longer periods. Studies demonstrate that low-GI diets can delay hunger and decrease subsequent energy intake compared to high-GI diets, making them effective for weight loss and maintenance.6
Unlike high-GI foods that cause energy spikes followed by crashes, low GI staples provide steady, sustained energy throughout the day. This helps prevent mid-day fatigue and improves overall productivity and well-being.
A low glycemic index diet can enhance cardiovascular health by helping to reduce blood pressure, improve cholesterol levels, and decrease the risk of heart disease.7
Regular consumption of low GI foods is associated with a decreased risk of developing type 2 diabetes, cardiovascular diseases, and certain forms of cancer. The stable blood sugar levels promoted by these foods support better metabolic health over time.
Many low GI foods are high in fiber, which supports healthy digestion, prevents constipation, and promotes beneficial gut bacteria.
Stable blood sugar levels help prevent mood swings, irritability, and mental fatigue, supporting better emotional well-being and cognitive performance throughout the day.
Price: ₹149 (Regular: ₹200)
Key Features: - Diabetes-friendly formulation - High fiber content - Multi millet & super seed mix - No preservatives or added sugar - Stone-ground for maximum nutrition
Price: ₹169 (Regular: ₹200)
Key Features: - Low GI rating of 51 - Diabetes-friendly - Easy to digest - High fiber content - Non-GMO, no pesticides
Price: From ₹489 (Regular: ₹499)
Key Ingredient: Telangana Sona Variety Rice
Cooking Instructions: Take one cup of rice and add 3 cups of water. Cook for 15 minutes while stirring occasionally.8
Key Features: - Clinically tested GI below 55 - Specially selected rice variety - Supports stable blood sugar levels
Price: From ₹179 (Regular: ₹189)
Key Features: - Diabetic-friendly white rice - US FDA registered - Clinically certified low GI - Natural and pesticide-free
Price: From ₹159 (Regular: ₹169)
Ingredients: Jowar, Chana (Bengal gram), Isabgol (Psyllium), Wheat, Barley, Oats, Methi (Fenugreek), Defatted Soy9
Key Features: - Clinically certified low GI - High in fiber and protein - Rich source of complex carbohydrates - Suitable for making chapatis, parathas, and pooris - Ideal for the whole family
Price: From ₹539 (Regular: ₹549)
Key Features: - 50% better sugar control - Low GI multigrain formulation - Tested on diabetics - High fiber content
Price: ₹269 (Regular: ₹280)
Key Features: - Helps control blood sugar - Made from green jackfruit - Natural and unprocessed - Versatile cooking ingredient
Low GI Sugar (1kg): From ₹99 - Herbal cane sugar - Free from chemicals - Low glycemic index - Natural sweetener alternative
Low GI Whole Wheat Atta (1kg): ₹149 - Low glycemic index flour - Stone-ground whole wheat - Suitable for daily use
Low GI Jaggery Powder: ₹129 - Natural sweetener - Lower GI than regular jaggery - Rich in minerals
Low GI Honey (500gm): ₹569 - Low glycemic honey - No added sugar - No preservatives
Low GI Millet Pasta (Macaroni): ₹209 (Regular: ₹219) - No maida (refined flour) - Diabetic-friendly - Made from millets
Low GI Vermicelli (Sevai/Sewaiyan) - 180gm: ₹149 (Regular: ₹159) - No maida - 100% natural - No palm oil or preservatives - Good for heart health
Low GI Millet Noodles: ₹149 (Regular: ₹159) - No maida - Non-fried - Diabetic-friendly
Always check that the product has a GI of 55 or lower. This ensures the food will have a minimal impact on blood sugar levels. Products with clinical testing and certification provide additional assurance.10
Select foods that are not only low GI but also rich in essential nutrients. Look for products containing: - Vitamins and minerals - Dietary fiber - Healthy fats - Quality protein
Choose whole grain options like: - Whole wheat atta - Brown rice or low GI rice varieties - Quinoa - Barley - Oats - Millets (jowar, bajra, ragi)
Whole grains retain more fiber and nutrients compared to refined grains, contributing to their lower GI rating.
High-fiber foods typically have lower GI values because fiber slows down digestion and glucose absorption. Look for products with significant fiber content, including: - Legumes (beans, lentils, chickpeas) - Whole grains - Vegetables - Psyllium husk (isabgol)
Opt for minimally processed foods with few additives or preservatives. Highly processed foods often contain added sugars and unhealthy fats that can increase their glycemic impact.
Even low GI foods can raise blood sugar levels if consumed in large quantities. Pay attention to recommended serving sizes and practice portion control.
Include a variety of low GI staples in your diet to ensure balanced nutrition: - Different types of whole grains - Various legumes and pulses - Nuts and seeds - Low GI rice and atta varieties
Begin your day with low GI options such as: - Oatmeal topped with berries and nuts - Whole grain chapatis with vegetable curry - Low GI atta dosa or idli - Multigrain bread with protein-rich toppings
Combine low GI staples with lean proteins and healthy fats for well-rounded meals:11 - Low GI rice with grilled chicken or fish and vegetables - Whole wheat chapatis with dal (lentils) and salad - Millet-based dishes with paneer or tofu
Choose low GI snacks between meals: - Handful of nuts (almonds, walnuts) - Fresh fruit (apple, pear, berries) - Yogurt with seeds - Roasted chickpeas
Use healthy cooking techniques to preserve the nutritional value and low GI properties: - Steaming - Grilling - Roasting - Sautéing with minimal oil
Avoid deep frying or adding excessive sugar or salt.
Pair high-GI foods with low-GI options to balance the overall glycemic impact of your meal. For example: - Add vegetables and protein to rice dishes - Include a side of dal with chapatis - Combine fruits with nuts or yogurt
Gradual Transition: If you're new to low GI eating, make changes gradually. Start by replacing one or two high-GI staples with low-GI alternatives.
Read Labels: When buying packaged products, check nutritional labels for GI ratings, fiber content, and ingredient lists.
Stay Hydrated: Drink plenty of water throughout the day to support digestion and overall health.
Meal Prep: Plan and prepare meals in advance to ensure you always have low GI options available.
Monitor Portions: Use measuring cups or a food scale to understand appropriate serving sizes.
All products in our Low GI Staples collection are: - Carefully selected for their glycemic index ratings - Sourced from trusted manufacturers - Many are clinically tested and certified - Free from harmful additives and preservatives
BeatO is India's largest diabetes solutions platform, backed by leading diabetologists and nutritionists. Our product selection is guided by scientific research and clinical expertise.
Beyond products, BeatO offers: - Consultations with qualified diabetologists - IIHMR certified diabetes coaches - Smart glucometers and tracking tools - Personalized diabetes care programs
The glycemic index (GI) is a scale that ranks carbohydrate-containing foods by how fast they raise blood sugar levels after consumption. Foods are classified into three categories: Low GI (55 or less), Medium GI (56-69), and High GI (70 or more). Low GI foods are digested and absorbed slowly, causing a gradual rise in blood sugar levels rather than rapid spikes.2
Low GI foods provide multiple health benefits including better blood sugar control, improved energy levels throughout the day, support for weight management by increasing satiety, reduced risk of type 2 diabetes and heart disease, enhanced digestive health due to higher fiber content, and better mood and cognitive function due to stable blood sugar levels. Research shows that low-GI diets can help reduce HbA1c levels in people with diabetes and prediabetes.45
Low GI staples are beneficial for people with diabetes or prediabetes who need to manage blood sugar levels, individuals looking to lose or maintain weight, people seeking stable energy throughout the day, those at risk for chronic diseases like heart disease, and anyone interested in maintaining overall metabolic health. They are suitable for the whole family as part of a balanced, nutritious diet.
Start by making simple swaps: choose brown rice or low GI rice instead of white rice, use whole wheat or multigrain atta instead of refined flour, and select whole grain bread over white bread. Begin your day with low GI breakfast options like oatmeal with berries and nuts. Create balanced meals by pairing low GI staples with lean proteins and vegetables. Include plenty of legumes, which are naturally low GI. Plan meals in advance to ensure you have low GI options readily available.11
Low GI rice has a glycemic index below 55, while regular white rice typically has a GI of 70 or higher. Low GI rice varieties are specially selected or processed to slow down digestion and glucose absorption, resulting in more stable blood sugar levels. They often contain more fiber and retain more nutrients compared to refined white rice. Examples include certain varieties like Telangana Sona (used in DiabeSmart rice) and specially processed low GI rice varieties.
Yes, research demonstrates that low GI foods can support weight management and weight loss. They increase satiety (the feeling of fullness), which helps reduce overall calorie intake throughout the day. Studies show that low-GI foods delay hunger and decrease subsequent energy intake compared to high-GI foods. When combined with appropriate portion control and regular physical activity, a low GI diet can be an effective tool for achieving and maintaining a healthy weight.6
Absolutely. Low GI staples benefit everyone, not just people with diabetes. They provide sustained energy throughout the day, support cardiovascular health, aid in weight management, improve digestive health due to higher fiber content, and reduce the risk of developing chronic diseases including type 2 diabetes and heart disease. They are a healthy choice for the entire family and can be part of a balanced diet for people of all ages.
Store low GI staples in airtight containers in a cool, dry place away from direct sunlight and moisture. This helps maintain freshness, prevents insect infestation, and preserves nutritional quality. Whole grain products like atta can be refrigerated to extend shelf life, especially in hot and humid climates. Always check product packaging for specific storage instructions and use-by dates. Once opened, consume within the recommended timeframe for best quality.
No, you don't need to completely eliminate your favorite foods. The key is making smart substitutions and practicing portion control. Replace high-GI staples with low-GI alternatives (like switching from white rice to low GI rice), pair higher-GI foods with low-GI options to balance the meal's overall glycemic impact, and be mindful of portion sizes. A low GI diet is about making healthier choices most of the time, not about strict deprivation.
Many people notice improved energy levels and reduced hunger within a few days to weeks of adopting a low GI diet. For blood sugar control, improvements can often be seen within 2-4 weeks when monitored regularly. Weight management benefits typically become apparent over several weeks to months with consistent adherence. Long-term health benefits, such as reduced risk of chronic diseases, develop over months to years of maintaining a low GI eating pattern.
BeatO, operated by Health Arx Technologies Pvt. Ltd. (CIN: U74999DL2015PTC284032), is India's largest diabetes solutions platform. We deliver comprehensive, clinically proven programs to prevent, control, and achieve remission of diabetes.
Our platform combines: - Consultations with India's leading diabetologists - Personalized coaching from IIHMR certified diabetes coaches - Smart glucometers with app-based tracking - Curated diabetes-friendly products - 24/7 support and guidance
BeatO's diabetes care program has demonstrated proven results, with members experiencing an average 2.16% reduction in HbA1c, 63 mg/dL reduction in fasting sugar levels, and 87.2 mg/dL reduction in post-meal sugar levels within just 3 months.12
Explore our complete collection of low GI staples and take the first step toward better blood sugar control, sustained energy, and improved overall health. With BeatO's carefully curated selection of diabetes-friendly products and expert support, managing your health has never been easier.
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Shop now and discover how low GI staples can transform your diet and well-being.
Mayo Clinic. (2024). Low-glycemic index diet: What's behind the claims? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/low-glycemic-index-diet/art-20048478 ↩
Eleazu, C. O. (2016). The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions. African Health Sciences, 16(2), 468-479. https://pmc.ncbi.nlm.nih.gov/articles/PMC4994556/ ↩↩
Diabetes Canada. (2024). Glycemic index guide. https://www.diabetes.ca/managing-my-diabetes/tools---resources/glycemic-index-(gi)-food-guide ↩
Diabetes Canada. (2024). Understanding the glycemic index (GI). https://www.diabetes.ca/resources/tools-resources/understanding-the-glycemic-index-(gi) ↩↩
Zafar, M. I., et al. (2019). Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 110(4), 891-902. https://pubmed.ncbi.nlm.nih.gov/31374573/ ↩↩
Radulian, G., et al. (2009). Metabolic effects of low glycaemic index diets. Nutrition Journal, 8, 5. https://pmc.ncbi.nlm.nih.gov/articles/PMC2654909/ ↩↩
Healthline. (2024). A Beginner's Guide to the Low Glycemic Diet. https://www.healthline.com/nutrition/low-glycemic-diet ↩
BeatO Shop. (2024). DiabeSmart Diabetic Rice Low GI Rice. https://shop.beatoapp.com/products/diabesmart-diabetic-rice-low-gi-rice ↩
Amazon India. (2024). Sugar Watchers Low GI 7-Grain Atta. https://www.amazon.in/Sugar-Watchers-Low-7-Grain-Atta/dp/B07RXWB795 ↩
Foster-Powell, K., et al. (2002). International table of glycemic index and glycemic load values. The American Journal of Clinical Nutrition, 76(1), 5-56. https://diabetesjournals.org/care/article/31/12/2281/24911/International-Tables-of-Glycemic-Index-and ↩
Continental Hospitals. (2024). Glycemic index and its role in meal planning for diabetes. https://continentalhospitals.com/blog/glycemic-index-and-its-role-in-meal-planning-for-diabetes/ ↩↩
BeatO. (2024). BeatO: India's #1 Platform for Diabetes Management & Treatment Online. https://www.beatoapp.com/ ↩