How to read food labels for GI and GL: guide for Indian diabetics

To read food labels for GI and GL, look beyond the front-of-pack claims. Check the nutrition table for total carbohydrates, fibre, added sugars, and serving size. Indian regulations do not mandate GI or GL values on labels, so learning to estimate them from available data is essential. This guide explains exactly how to do that, step by step. If you already use multigrain atta for diabetes and blood sugar control, reading labels correctly will help even more.

What are GI and GL, and why do they matter for diabetics

Glycemic index (GI) is a scale from 0 to 100 that ranks how fast a carbohydrate-containing food raises blood glucose. Pure glucose sits at 100. Foods are classified as low GI (55 or below), medium GI (56 to 69), or high GI (70 and above).

Glycemic load (GL) takes portion size into account. It is calculated by multiplying the GI of a food by the grams of carbohydrate in a typical serving, then dividing by 100. A GL of 10 or below is low. A GL of 11 to 19 is medium. A GL of 20 or above is high.

For Indian diabetics, both metrics matter. A food can have a high GI but a low GL if the serving is small. Watermelon, for example, has a GI of about 72 but a GL of only 4 per 120 g serving. This distinction helps avoid unnecessary food fears.

According to the American Diabetes Association, using GI alongside total carbohydrate counting can offer additional benefit in blood sugar management.

Why Indian food labels do not show GI and GL values

FSSAI (Food Safety and Standards Authority of India) mandates that packaged foods display total energy, protein, total carbohydrate, total sugars, added sugars, total fat, saturated fat, trans fat, and sodium. GI and GL are not required fields on Indian food labels.

Some brands voluntarily print "low GI" claims on the front of the pack. However, FSSAI does not have a standardised framework for verifying these claims. That means the claim may or may not be backed by proper testing. Consumers need to treat such claims with caution and learn to read the packaging claims and red flags on atta and other products.

How to read food labels for GI and GL as an Indian diabetic

Step 1: Check the serving size

The nutrition information on any Indian packaged food is usually listed per 100 g and sometimes also per serving. Always note the serving size first. A biscuit pack might list values per 100 g, but a single serving is only 30 g. This difference dramatically changes the actual carbohydrate load.

Step 2: Identify total carbohydrates

Look for "Total carbohydrate" on the nutrition table. This number includes starches, sugars, and fibre. For estimating GL, this is the most critical number. If a product has 60 g of total carbohydrates per 100 g but the serving is 30 g, the carbs per serving are 18 g.

Step 3: Look at dietary fibre

Higher fibre generally slows glucose absorption. A product with 8 g of fibre per 100 g will likely cause a slower blood sugar rise than one with just 2 g. When comparing two similar products, choose the one with more fibre. This is one reason why low GI multigrain atta with slower glucose release tends to work better for diabetics than refined wheat flour.

Step 4: Check added sugars

FSSAI now mandates separate listing of added sugars. Products marketed as "sugar free" may still contain carbohydrates from grains or fruits that raise blood sugar. A "sugar free" biscuit with 65 g of refined flour carbohydrates per 100 g will still spike glucose significantly.

Step 5: Examine the ingredient list order

Ingredients are listed in descending order of quantity. If refined wheat flour (maida) appears first, the product is likely high GI regardless of other claims. If whole grains, millets, or legume flours appear first, the GI is likely lower. Understanding multigrain atta ingredients and what they mean helps build this skill.

Step 6: Estimate the GI category

Since GI values are rarely on the label, use published reference databases. The University of Sydney maintains a searchable GI database with values for hundreds of foods, including some Indian staples. Cross-reference the main ingredient of a product with this database to estimate its GI category.

Step 7: Calculate approximate GL

Use the formula: GL = (GI × carbs per serving in grams) ÷ 100. For example, a roti made from multigrain atta (estimated GI of 50) with 15 g carbs per roti has a GL of 7.5, which is low. A white bread slice (GI 75) with 14 g carbs per slice has a GL of 10.5, which is medium.

Common food label traps that mislead Indian diabetics

"Diabetic friendly" labels

There is no legal definition of "diabetic friendly" under FSSAI. A product carrying this label may still be high in refined carbohydrates. Always flip the pack and read the actual nutrition facts.

"No added sugar" confusion

This means no table sugar was added during manufacturing. The product may still contain honey, fruit concentrates, or maltodextrin, all of which raise blood sugar. Understanding the truth about honey, jaggery, and sugar helps clarify this confusion.

"Whole wheat" with hidden maida

Some products list "whole wheat flour" first but also include maida lower in the ingredient list. The ratio matters. If maida is the second or third ingredient, the product may behave more like a medium or high GI food.

Misleading fibre claims

"High fibre" on the front may mean only 3 g of fibre per 100 g, which is the FSSAI minimum threshold for the claim. Compare this to genuinely high-fibre options that contain 8 to 12 g per 100 g. Labels like clean label atta and what they actually mean can help identify honest products.

GI and GL reference values for common Indian foods

The table below provides approximate GI and GL values for standard Indian foods, based on published research and the international tables of glycemic index values.

• White rice (polished, 150 g cooked): GI 73, GL 30 (high)
• Brown rice (150 g cooked): GI 50, GL 16 (medium)
• Whole wheat roti (1 medium, 30 g flour): GI 62, GL 9 (low)
• Multigrain roti (1 medium, 30 g flour): GI 45 to 55, GL 7 to 8 (low)
• Ragi roti (1 medium): GI 54, GL 7 (low)
• Idli (2 pieces): GI 77, GL 15 (medium)
• Poha (100 g cooked): GI 64, GL 13 (medium)
• Moong dal (1 cup cooked): GI 29, GL 5 (low)
• White bread (1 slice): GI 75, GL 11 (medium)

These values show why choosing the right roti flour matters. The comparison between rice and roti for diabetics and their blood sugar impact provides more detail on this topic.

Practical tips for label reading at Indian grocery stores

Carry a magnifying glass or use your phone camera. Indian food labels often use very small print. Zooming in ensures nothing is missed.

Compare per 100 g values, not per serving. Serving sizes vary between brands. Comparing per 100 g gives a level playing field for carbohydrate and fibre content.

Check the back, not the front. Front-of-pack claims are marketing. The nutrition table and ingredient list on the back contain the facts that matter for blood sugar management.

Use a GI app or database. Apps like the GI Foundation's database allow quick lookups while shopping. Search by the primary grain or ingredient in the product.

Track your own glucose response. A continuous glucose monitor (CGM) or regular post-meal finger-prick testing helps confirm whether a product actually keeps blood sugar in range. Individual responses can vary from published GI values.

How protein and fat on the label affect blood sugar response

GI and GL focus on carbohydrates, but protein and fat also influence how fast glucose enters the bloodstream. A product with higher protein content per serving tends to slow digestion and reduce the overall glycemic response.

For example, a roti made with chickpea flour or soy flour will have more protein than plain wheat roti. This added protein blunts the glucose spike. Similarly, adding healthy fats like groundnut chutney to a meal reduces the effective GI of the entire plate.

When comparing atta brands, check not just carbohydrates but also protein per 100 g. Products with 12 to 14 g protein per 100 g will generally cause a gentler blood sugar curve than those with 9 to 10 g.

When to be sceptical about GI claims on Indian products

Be sceptical when a product claims "low GI" but lists refined flour as a primary ingredient. Be cautious when the brand does not mention the testing method or laboratory used for GI determination. Legitimate GI testing follows the ISO 26642:2010 standard, which requires testing on at least 10 human subjects.

Also question products that claim very low GI values (below 30) for grain-based foods. Most cereal products naturally fall in the 40 to 70 range. Values much lower than this for grain products should be verified with independent data.

Frequently asked questions

Is GI or GL more important for Indian diabetics?

GL is more practical because it accounts for portion size. A food with a moderate GI eaten in a small portion can have a low GL, making it safe for most diabetics. Always consider both values together for the best blood sugar outcomes.

Can cooking methods change the GI of a food?

Yes. Overcooking rice or pasta increases GI because it breaks down starch further. Cooling cooked rice creates resistant starch, which lowers the effective GI. Pressure cooking dal tends to lower GI compared to prolonged boiling.

Are millet-based products always low GI?

Not always. Pearl millet (bajra) has a GI of about 55 to 65 depending on processing. Foxtail millet and barnyard millet tend to be lower. The complete guide to millets and diabetes covers each millet type in detail.

Should diabetics avoid all high GI foods?

Not necessarily. A high GI food eaten in a small portion with protein and fat may produce only a modest glucose rise. The goal is to keep the overall GL of each meal low, not to eliminate individual foods entirely.

Do FSSAI regulations require GI testing for "diabetic" products?

No. Currently, FSSAI does not mandate GI testing for products marketed as suitable for diabetics. Consumers must rely on their own label-reading skills and post-meal glucose monitoring to verify claims.