It is low in fat and also has a low glycemic index. Boil the water and put a low stand into the pot. Method: 1. Benefits, Uses, and Side Effects, What is Black Garlic? The most reliable way to assess how your body is affected by certain foods is to test your blood sugar two hours after a meal or use a continuous glucose monitoring system. Upma made of ragi can be a nutrient-rich snack for diabetics. The GI value of the test food is then calculated by dividing the glucose AUC for the test food by that of the reference food for each person. The Glycemic Load, or GL, is another significant assessment for categorizing dhokla as good and safe for people with diabetes. Recipe For Dhokla Ingredients. Set aside the chutney, Stir the curd in the grinder to make dhokla. In fact, the steaming process and fermentation of the food enhance its nutrient content, making them rich in fibre and . Grease a flat plate or dhokla bowl. It helps in maintaining appropriate balance of microorganisms in the gut. A post shared by A girl from the gujju land (@agirlfromthegujjuland) onJun 28, 2020 at 9:05am PDT, Dhokla is also said to be excellent for normalising blood pressure levels. For daily free health tips, sign up for our newsletter. A low GI is considered 55 or less. Is Coronavirus Really Dangerous? Steam for 12 to 15 minutes or till the dhoklas are cooked. (8 ) diameter thali and shake the thali clockwise to spread the batter in an even layer. See table below to find out more about glycemic index tests. This is a low score and as a result, proves that Dhokla may be a safe alternative for sugar patients. In theory, foods with a low GI would also have a low GL, but that isn't always the case. To reap maximum benefits from this food, you can consume it for breakfast or as an evening snack. Add green chili paste, ginger paste, and salt and mix. Yes, there is not much sugar utilized in the recipe and rava is also very little. How Much Sugar Should People With Diabetes Have Per Day? The medium glycemic index ranges from 56 to 69, and high glycemic index is above 70. Combine the oats, semolina, curds, green chilli paste, salt and cup of water in. The glycemic index ranks food on a scale from 0 to 100. Last medically reviewed on January 6, 2023. But wait, Indian cuisine also packs a bevy of yummy but healthy snacks and dhokla is one of them. It is a good source of vitamins, minrals, and calcium. After that, lightly run a knife at the Dhokla edges from the pan to release it. How Many Carbs Should You Eat If You Have Diabetes? 2015;25(9):795-815. doi:10.1016/j.numecd.2015.05.005. April 30, 2023 The glycemic index (GI) The glycemic index (GI) Diabetes Canada recommends people with type 1, type 2, or pre-diabetes choose lower glycemic index (GI) foods and drinks more often to help control blood sugar. Also, in this way, it becomes more straightforward and effective. The higher the GI, the faster your blood sugar will rise after you eat the food. What is Gulkand? Food with a low GI is a food that won't raise your blood sugar as much as a food with a medium or high GI. Fry them to some extent till they leave their aroma. It is low in calories, and rich in fibre and proteins. Lets take a look at the steps of preparation: You can pour this tadka over the prepared dhokla. 2021;44(Supplement 1):S53-S72. Glycemic index refers to a value assigned to a particular food based on how much it raises your blood glucose levels after consumption. . This typical Gujarati dish is extremely versatile as it can be made using rice flour, semolina, or chana dal. This article tells you all you need to know about the nutritional content, benefits, and, Find out everything you need to know about diabetes here, including types, symptoms, causes, and risk factors. Medium or moderate GI values may be between 56 to 69. their case. Is It Good or Bad? Th GI is a numrical valu that indicates th spd with which carbohydrats in food ar convrtd into glucos in th body. Foods with a higher GI value are more likely to spike your blood sugar than foods with a lower GI. In a microwave, a person may put the pan or tray with the Dhokla mix, and set it at high temperature for five minutes. When the seeds crackle, add the sesame seeds, green chillies and asafoetida, mix well and saut on a medium flame for a second, while stirring continuously. This is due to these foods containing a lot of starches, which are rapidly broken down by the body to cause a rise in blood glucose. Is It Good or Bad? Cookie Policy. After a beep, take a toothpick and poke into the Dhokla to observe its fluffiness. Home . This is a snack that is not only popular among Gujaratis but also everyone else in the country and the world. Fermentation also increases the bio-availability of nutrients. that the information provided in this article and on our social media channels is The ingredients of a dhokla are super rich in proteins. Centers for Disease Control and Prevention. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Dr. Rastogi says, Th rsults revealed that the blood sugar and lipid lvls of th participants returned to th normal rang aftr three months of dhokla consumption. Also know about prediabetes diet, Th rsarchrs also found that rgular consumption of dhokla can hlp manage type-2 diabetes. Due to individual differences, the reader should contact Glycemic Index is an assessment of the healthiness of a food product that a person eats. Here is a low down on the many health benefits this chai time snack has. If you have diabetes, you must check the glycemic index of the food before consuming the same. by admin. Step 1: In a large bowl, whisk together the besan, semolina, sugar, ginger-green chilli paste, lemon juice, salt, and about 34 cups of water to produce a smooth batter for the khaman dhokla. It is a low-calorie, nutritious, and high-protein snack. Why is My Blood Sugar High After Exercise. Moreover, people may prepare it in their own way to make it even safer for people with diabetes and suit their liking. Moreover, research suggests that people living with diabetes can consume dates as part of a balanced diet, which includes foods like fruits, vegetables, and lean proteins. Zero-glycemic foodsthose without carbohydratesinclude items like meats, fish, and oils. Dhokla also helps in balancing the bacteria in your gut. Pour the batter immediately into a greased 125 mm. Some people with diabetes use the glycemic index (GI) as a guide in selecting foods for meal planning. Dhokla is a traditional dish mad with ric and chickpa flour that has been atn by Gujarati popl for a long time. Take a big-size pot; pour some water. Avoid adding jaggery and sugar to the food recipes to make them diabetic-friendly. Some people believe that dhokla is good for diabetes because it is high in fibre, which helps control blood sugar levels. "It can definitely contribute to weight gain . Dhokla has a low glycemic index (it releases glucose at a more sustained rate) which makes it good for diabetics. The steamed dhokla is rich in thiamine, folic acid, vitamin K, riboflavin, niacin and biotin. As soon as it is steamed, take out the Dhokla container and let it cool. Dhokla is a rich source of protein, calcium, and fiber. You may be confused about the matter of whether dhokla can be taken in case of diabetes. What is the amount of fat in Khaman Dhokla? Glycemic Index Foundation. National Health Service (NHS). Dates boast an impressive nutritional profile and natural sweetness. Pour the batter into a plate and steam in a cooker. 1/2 a cup of Green peas, boiled and shelled, Make the chutney first. Th GI of dhokla is 64.7, which indicates that it provides glucos to the body at a slow rate. In gnral, it is important to watch portion sizs whn njoying dhokla or any othr typ of food. How Precaution is Better than Cure? About the glycemic index. Country Glycemic load Glycemic index Test year; Country: Glycemic load: 7 Glycemic index: 35 Test year: details : Dhokla glycemic index test details. Dates are the sweet, fleshy fruit of the date palm tree. Pour the batter into a 200mm. As stated earlier, people may leave out sweetening the dip or the green chutney that they prepare for Dhokla. This will make the food much better and suitable. Oats and rava dhokla Prepare the oats flour add rava, powdered oats, baking soda, salt, ginger-chili paste, yogurt and mix well with water. But when eaten in moderation, dates can be part of a health-promoting diet when youre living with diabetes (2, 3). Combine the oats, semolina, curds, green chilli paste, salt and cup of water in. Nutritionist Kavita Devgan was once quoted as saying, The magnesium content of besan (gram flour) helps in maintaining vascular health and it also helps in the regulation of blood pressure.". The essential Gujarati snack, dhoklas, is prepared using gram flour and then steamed. It is okay if you check the glycemic index of Dhokla. If a person does not have a microwave or does not want to prepare dhokla in a microwave, then he or she may choose the traditional steaming means. A food that perhaps best highlights the difference between glycemic index and glycemic load is spaghetti. This makes a great base component, and even in addition to the other essential components for the Dhokla, the GI stays within a healthy limit. Combine the curd and semolina. Fermented foods are also very smooth on the stomach, making it easier to digest. Atkinson FS, Foster-Powell K, Brand-Miller JC. make your Gujarati meal healthy with this diet plan. All rights reserved. Not only does it help in weight loss, the dish is also can be eaten by diabetics since it is low in glycemic index. Medium GI carbs sit right in the middle with a GI of 5669 (5). What Causes High Blood Sugar Without Diabetes, Difference between Type 1 and Type 2 Diabetes, Consum at last 2-3 srvings of dhokla vry day, It is not rcommndd to eat it with spicy food. doi:10.2337/dc21-S005, Shukla A, Iliescu R, Thomas C, Aronne L. Food order has a significant impact on postprandial glucose and insulin levels. The following charts highlight low, medium, and high GL foods based on data from the Linus Pauling Institute at Oregon State University. Cooking is more fun with friends. You may like to read. If you have diabetes, limiting or avoiding certain types of food may help support healthy blood glucose levels and reduce your risk for other chronic. Drain and blend it in a mixer after adding water. The following charts highlight low, medium, and high GI foods based on data from the American Diabetes Association. Knowing the glycemic index of the carbohydrates you eat can help you fine-tune your meals to keep your blood sugar within a normal range. Dhokla is a Bengal gramme flour-based savoury cake that is cooked to create a fluffy texture. Were bringing the future of healthcare to your fingertips. By Debra Manzella, RN Being a diabetic, one should be cautious of the frequency of having a snack like a dhokla and the portions they eat. Add in the measured quantity of water and beat them constantly for 5 minutes. 3/4 cup semolina; 1/2 cup rice flour; 1 tsp minced ginger; 2 tsp minced green chili; 1 tsp . When a person feels full, his or her chances of eating other greasy foods become slightly less. Glycemic load: 26: Glycemic index: 102: Test year: 2008: details : Desiree potato glycemic index test details. It stands to reason that a diet full of high glycemic index foods would (among other things) up your risk for Type 2 diabetes or insulin resistance. India's leading nutritionists and dieticians. It also varies from 31 to 35. And, this makes dhokla low in calories. by At a separate date, the same 10 people consumed 50 grams of pure glucose (the reference food), and researchers again measured each person's glucose response AUC two hours after consumption. Since it is a healthy option, persons living with diabetes can add it to their diet moderately and infrequently. Dhokla Sushi: Have You Tried Making This Fusion Dish Yet? A post shared by Food It Is (@yournextfoodie), A post shared by A girl from the gujju land (@agirlfromthegujjuland). This is a low score and as a result, proves that Dhokla may be a safe alternative for sugar patients. Despite their sweetness, dates have a low GI. Therefore, it is much lower in calories and benefits weight loss. You can easily beat diabetes if you maintain a proper diet and lifestyle. To counteract some of the issues with glycemic index, researchers developed the glycemic load (GL) measurement. The glycemic index (GI) shows how much a certain food can raise a person's blood sugar after they have eaten it. Diabetes meal planning. (5') diameter thali and shake the thali clockwise to spread the batter in an even layer. You can digest fermented foods more easily. Research from the International Carbohydrate Quality Consortium (ICQC) suggests that glycemic load is a more reliable indicator of how a particular carbohydrate affects blood sugar. Steam in a steamer for 10 to 12 min or till the dhoklas are cooked. Given their high carb content, dates may raise concerns. Foods such as bananas, raisins . These factors make this yummy snack apt for those who are trying to shed weight. doi:10.2337/dc08-1239. After that, add a teaspoon of Suji over the Besan and sieve them together. Additionally, it is important to choose healthy ingredients and avoid processed foods whnvr possibl. Fruits high in sugar. The favourite from the western part of the country, Dhokla can be perfect if you do not enjoy bland foods like cornflakes and oats. Steam for 15-20 minutes. Dhokla is a healthy source of carbohydrates and if you are looking for a healthy alternative to deep-fried snacks such as Medu Vada . 2008;31(12):22813. Low GI scores are between 0 to 55. The glycaemic index can be useful for people with type 2 diabetes because eating foods with low GI ratings can help control blood glucose. Aside from fiber content, dates offer a host of vitamins and minerals that may provide health benefits. Dhokla contains a low GI score (it liberates sugar at a more constant rate). Then, put the container with the Dhokla batter on the stand. Also know about Indian diabetes diet. Dia Care. It is oftn atn as a brakfast food or a snack. cup powdered quick cooking rolled oats The lower the number . One Dhokla contains 152 calories, it is low in glycemic index which is good for diabetics. Combine all again for 5 more minutes. With a low glycemic index, which is a figure that represents the ability of a food to affect the blood glucose levels, the snack becomes diabetic-friendly. Dhokla is a steamed snack made with a besan batter. Here are some of the benefits of having dhokla. All of it should be ground into a paste. Written by Admin |Updated : March 10, 2015 12:11 PM IST, Eating healthy does not always mean that you have to sacrifice on your taste. This helps to benefit the health and satisfies the tongue. Dhokla is a healthy snack that is low in calories. Diabetes Care. window._taboola = window._taboola || []; _taboola.push({ mode: "thumbnails-m", container: "taboola-mid-article-thumbnails", placement: "Mid Article Thumbnails", target_type: "mix" }); firstScrolled3 = true; } }); Method: 1. Th GI is a numrical valu that indicates th spd with which carbohydrats in food ar convrtd into glucos in th body. This will help verify your account and keep it safe, Copyright 2022 Breathe Well-being | All Rights Reserved. It is prepared quickly and is fried with little to no oil. Add vinegar and a little water, and stir thoroughly. High glycemic index (GI of 70 or higher): White bread . As dhokla is high in fibre and proteins, it is also beneficial in controlling your blood sugar levels and in boosting your digestive health. A good guide to good carbs: The glycemic index. For example . It is rich in fiber and protein. Half a cup of moong dal (yellow lentils). It helps you be more mindful of your carb choices without fully restricting or severely limiting your intake. Handy Tip: For cup of powdered oats, blend a cup of quick cooking rolled oats in a mixer. Overconsumption of dhokla can add on to your calories and lead to weight gain, as it is high in carbohydrates. Gradually, add the chana daal, urad daal, sesame seeds, mustard seeds, and hing. High GI: 70 to 100. Unlike GI, GL accounts for the quantity of the food being eaten. Researchers measured blood sugar levels of healthy volunteers before and two-hours after eating 50 grams of the same digestible carbohydrate (the test food). Ultimately, the GI value is the average person's blood sugar response to a specific carbohydrate. Dhokla is a famous Gujarati delicacy that is well known for its amazing texture and flavour. Nutr Metab Cardiovasc Dis. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and WBC's in the bone marrow. A person may even not top the Dhokla with the Tadka. If you are looking for a healthy and delicious snack that will help you manage your diabetes, dhokla may be the perfect option for you! Step 2: Salt the fruit, then stir just a little. Dhokla has a low glycemic index (it releases glucose at a more sustained rate) which makes it good for diabetics. And then, cut and plate it. Pour the tempering over the dhoklas.Here is another. For losing weight, it is essential that you choose foods that have a low glycemic index. The flour's nutritional value is increased via fermentation. You can add tadka with mustard seeds on top. Add salt, pepper, garlic, ginger, and mint leaves after that. When you havetype 2 diabetes, one of the best ways to control your glucose levels is to eat foods that don't cause major blood sugar (glucose) spikes. 2023 Dotdash Media, Inc. All rights reserved, Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Low GI: 55 or less. Disha uses extensive knowledge gained along with practical experience to achieve Read More About: Disha Goyal. But to generalize in this way would be a mistake. Some foods high on the glycemic index include white bread, potatoes, and white rice. Being steamed and not fried they have less oil content which make them low in calories. In this blog, we will discuss the variety made of gram flour (besan) without fermentation. It has a low glycmic indx and is a good sourc of vitamins and minrals. Unlike most Indian snacks, dhokla is steamed and not deep-fried. Check the batter whether is cooked or not by pricking it with a toothpick. Take a closer look at the way of making a low-calorie Dhokla in a Microwave. The glycemic index (GI) is a way of measuring the effect of carbs on your blood sugar levels ().. It's measured on a scale of 0 to 100, with pure glucose (sugar) assigned 100 the highest . It can keep you full for long hours and therefore curb frequent hunger pangs. For any feedback or complaint, What is the glycaemic index (GI)? Diet for People Living with Diabetes: The Best Foods to Choose and More. Th researchers usd glycemic index (GI) to prdict th effects of dhokla in blood sugar levels. What is low GI? Serve immediately. Fibr hlps the body metabolise food and regulate blood sugar levels. The intake of such foods may cause intense spikes in the blood glucose levels and might exert damaging effects on the body. Glycemic Load. tsp fruit salt. Dhokla calories are very little, i.e., 100 grams of dhokla comprises only 160 calories. We can never get enough of Gujarati culinary marvels like the feather-light and fluffy dhoklas. |, By Entering the details, you agree to our, Unique Recipes of Diabetic-Friendly Dhokla. Enjoy steaming hot dhoklas without worrying about the calories and reap the health benefits it has to offer. You can also make sure to look up recipes online to make this dish even healthier for you by customizing it. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Low-glycemic foods have a glycemic load of 55 or lower and include most fruits and vegetables, beans, dairy, and some grains. People may even include some oats powdered into the Besan and Suji mix. Transfer the paste to a bowl and then add salt, turmeric powder, besan, curd, and mix. A post shared by Food It Is (@yournextfoodie) onJun 28, 2020 at 7:55am PDT. The light and soft foods come with a beautiful flavor and taste. 5. Protein dhokla Take 2 cups of sprouts flour and add water to make the batter. Low GI carbs have a GI of 55 or lower, while those with a high GI are ranked 70 or above. Discover how many carbs you should have in a, Dates are a popular snack and come in numerous varieties. It reduced the oil and spices, making it safer and calorie-effective. glycemic. Dhokla is a low-calori food. Is Dhokla Protected For Diabetes Sufferers? Test source: Pathak P, Srivastava S, Grover S. Development of foods products based on millets, legumes and fenugreek seeds and their suitability in the diabetic diet.Int J Food Sci Nutr 2000; 51: 409-14. Being steamed and not fried, this food item contains less oil content. Processed foods such as candy, breads, cake,and cookies have a high GI, while whole foods such as unrefined grains, non-starchy vegetables, and fruits tend to have a lower GI. Heat oil in a small pan and put in the mustard seeds. Khaman Dhokla. Diabetes Care. If you aim for a low-GI diet, you'll naturally be focusing on whole grains, fruits, vegetables, and legumes, as opposed to the higher-GI end of the spectrum, which includes more processed foods. This promotes a balanced gut flora. It has a low glycemic index which makes good for diabetics. Th study, conducted by a tam of rsarchrs from th Gujarat Ayurvd Univrsity, found that rgular consumption of dhokla remarkably rducd blood sugar and lipid levels (a typ of fat molcul) in popl with type-2 diabetes. The GI of Dhokla is measured as 35, generally or falls anywhere around 31 to 39. dishes you crave every now and then. 2019;110(4):803-804. doi:10.1093/ajcn/nqz215, Augustin LSA, Kendall CWC, Jenkins DJA, et al. Some good food choices low on the glycemic index include most vegetables and fruits, nuts, minimally processed grains, and pasta (both regular and whole grain). There are some bedtime drinks that can aid your weight loss journey. Whisk in one direction only. With a stirring spoon, thoroughly incorporate grated ginger, green chilies, and salt into the curd and for 4-5 hours, leave the mixture covered. Dhokla is beneficial for diabetes because it has a low glycemic index. Cooking Tips: How To Make Perfectly Spongy And Soft Dhoklas? Glycemic index is nothing but the measurement of the healthiness of the food that you consume. It would help if you took it as your breakfast, but it is better to take dhokla occasionally. The micro-organisms in dhokla break down all those complex carbohydrates, proteins, and fats. GI. It comprises a smaller number of calories. December 27, 2021. in Healthy Diet. Complex proteins, carbs, and lipids are broken down by the microorganisms into molecules that are simpler to digest. This will give you a clear conception of the food. It isrich in fiber and protein. Oregon State University: Linus Pauling Institute Micronutrient Information Center. Besan is always a great source of useful nutrients. Diabetes Care. Add water to the batter and mix until it is in a medium-thick consistency. Blend the batter nicely. Lemon water is a refreshing way to reach health goals. Pure sugar has a glycemic index of 100. Apart from assisting in weight loss, dhokla can help with controlling your blood sugar levels and boosting your digestive health. The University of Sydney. Since it is not deep fried, it is also low on cholesterol. Cut into pieces and serve. Benefits of Dhokla for Weight Loss: Know How it Works. Thus, it is safe for a diabetic patient. High-fibre foods also tend to be more filling as fibre absorbs water and increases in volume in the stomach and intestine. When we think of snacks, we think of samosas, spring rolls, chips, and everything oily and unhealthy which comes with a lot of calories. The standardized Glycemic Index ranges from 0 to 100. Is dhokla healthy? Referencing the GI of foods can useful, but it shouldn't be the only tool you use to help control blood sugars. The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. Low Glycemic Index. The medium glycemic index ranges from 56 to 69, and high glycemic index is above 70. It is a good sourc of protin, ditary fibr, vitamins, and minrals. A rcnt study published in the journal Food and Nutrition Scinc has reported that Dhokla a popular Gujarati snack made of fermented ric and chickpea flour may help regulate blood sugar levels in people with diabetes. Just before steaming, add the fruit salt and cup of water over it. The fermented dal gives fiber and protein to the dish. Bsan dhokla is a popular Gujarati dish mad from bsan (chickpa flour). Cookie Policy. Lets understand what makes this mouthwatering snack ideal for weight loss: Dhokla is high in fibre, which plays an important role in keeping your body weight in check. Add curd, ginger, and the chilies to the mixture and add some salt. Empower - Not Overpower - With AI In The Healthcare Industry, 7 , , Vitamin D 6 , , 8 , , , , Uric Acid. The slower carbs are digested, the less likely your blood sugar will spike after eating (4). A simple recipe for preparing healthy Dhoklas courtesy tarladalal.com: Cooking time: 15 minutes var firstScrolled3 = false; window.addEventListener("scroll",(event) => { if(!firstScrolled3) { They found that dates generally have a low GI, between 44 and 53, which may differ slightly depending on the type of date (6). Each medjool date (about 24 grams) contains 67 calories and roughly 18 grams of carbs (1). their physician to decide whether the material is applicable to 2023 Slurrp, HT Media Labs. Add the spinach and 2 tbsp of water and mix well to make a batter of dropping consistency. You can also make your Gujarati meal healthy with this diet plan. Carbohydrates with a low GI value are digested, absorbed, and metabolized more slowly than their high-GI counterparts. International tables of glycemic index and glycemic load values: 2008. Snacks Recipe: How To Make Gluten-Free Khaman Dhokla? Every so often, rarely, Dhokla might be good for a persons health without any damaging effects. Though consuming dhokla can benefit you in many ways, make sure that you avoid consuming more than what is recommended in a day. This website's content is provided only for educational reasons While we have taken all measures to ensure Gujarati diet plan for diabetes can include several items that can be eaten as they are or can be customized to make them healthier dal dhokla, thepla, besan chilla, etc can be used liberally. The foods you eat can have a major impact on diabetes and blood sugar levels. Is lemon water good for losing weight? glycemic. Treat Yourself With Homemade Dhokla, Follow This Easy Recipe. Kimberley Rose-Francis RDN, CDCES, CNSC, LD. Here we are referring to 'dhokla', a snack from Gujarat made with a fermented batter of . It is a steamed snack that can be made in various ways. Serve the fresh dhoklas with ming chutney. One Dhokla contains 152 calories, it is low in glycemic index which is good for diabetics. Lets take a look at the nutritional information in 1 piece (58 g) of besan dhokla. Flip the tray or pan on a plate and pat softly to let the dhokla detach from it. They must try to have some foods that are healthy and good for their health. Now steam for 15 to 20 minutes until it gets cooked. High-fibre foods like dhokla generally have a low glycemic index. For more on healthy food items, stay tuned to HerZindagi. Tips to make it more efficient for popl with diabetes, Unique Recipes of Diabetic-Friendly Dhokla. Steaming helps you save a great number of calories. Difference Between Glycemic Index and Glycemic Load, Ideal Daily Carbohydrates for Managing Diabetes, Starchy Vegetables: Benefits and Moderation, What to Eat for Breakfast When You Have Diabetes. 6. All rights reserved. This article explains the glycemic index and how it works. So why are you still waiting. Moderate glycemic index (GI 56 to 69): White and sweet potatoes, corn, white rice, couscous, breakfast cereals such as Cream of Wheat and Mini Wheats.
