Complete Guide
Vegetarian Food Guide for Diabetes
Evidence-based classification of vegetarian foods by Glycemic Index (GI), Glycemic Load (GL), and Ayurvedic principles for optimal blood sugar management.
44
Total Foods
36
Good Foods
4
Moderate Foods
4
Foods to Avoid
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Food Details (44 items)
| Food Name | Classification | GI | GL | Carbs/100g | Fiber/100g | Max/Meal | Dosha Effect | Suitability |
|---|---|---|---|---|---|---|---|---|
Brown Rice | Good | 68 | 16 | 77g | 3.5g | 100g | Balancing (Vata-) | Excellent (whole grain) |
Basmati Rice | Good | 50 | 20 | 79g | 0.6g | 100g | Cooling | Excellent (lower GI) |
White Rice | Moderate | 72 | 26 | 80g | 0.4g | 50g only | Heating (Pitta+) | Avoid/Minimal (high GI & GL) |
Oats | Good | 51 | 17 | 66g | 8g | 100g | Warming (Vata-) | Excellent (high fiber, β-glucans) |
Quinoa | Good | 50 | 16 | 64g | 7g | 100g | Balancing | Excellent (complete protein) |
Buckwheat | Good | 54 | 17 | 71g | 10g | 100g | Warming (Vata-) | Excellent (high fiber, minerals) |
Pearl Millet (Bajra) | Good | 55 | 18 | 73g | 1.3g | 100g | Warming (Kapha-) | Excellent (magnesium for insulin) |
Foxtail Millet | Good | 52 | 16 | 72g | 1.2g | 100g | Warming (Kapha-) | Excellent (lower GI, sustained energy) |
Finger Millet (Ragi) | Moderate | 84 | 24 | 76g | 3.6g | 80g | Warming (Kapha-) | Good (high fiber offsets GI) |
Barley | Good | 33 | 13 | 77g | 6g | 100g | Cooling | Excellent (low GI, beta-glucans) |
Whole Wheat | Good | 45 | 15 | 71g | 12g | 100g | Warming (Vata-) | Excellent (high fiber) |
Lentils (Red/Green) | Good | 30 | 5 | 20g | 8g | 100g | Vata+, Kapha- | EXCELLENT (most recommended) |
Mung Beans | Good | 32 | 5 | 19g | 8g | 100g | Tridoshic (all 3) | EXCELLENT (lightest, cooling) |
Chickpeas | Good | 33 | 5 | 27g | 10g | 100g | Vata+, Kapha- | EXCELLENT (complete protein) |
Kidney Beans | Good | 36 | 7 | 22g | 10g | 100g | Vata+, Kapha- | Excellent (high fiber) |
Black Beans | Good | 31 | 5 | 23g | 10g | 100g | Vata+, Kapha- | Excellent |
Soybeans | Good | 14 | 2 | 11g | 9g | 150g | Cooling | EXCELLENT (lowest carb, high protein) |
Spinach | Good | 6 | 1 | 3.6g | 2.2g | Unlimited | Cooling, Kapha- | EXCELLENT (nutrient density) |
Kale | Good | 5 | 1 | 7g | 2.4g | Unlimited | Cooling, Kapha-, Pitta- | EXCELLENT (highest antioxidant) |
Broccoli | Good | 10 | 1 | 7g | 2.8g | Unlimited | Cooling | EXCELLENT (sulforaphane, anti-cancer) |
Cauliflower | Good | 12 | 1 | 5g | 2.4g | Unlimited | Cooling | EXCELLENT (low carb alternative) |
Bitter Gourd | Good | 15 | 1 | 4g | 2.6g | 200g | Cooling, Kapha- | EXCELLENT (Ayurvedic anti-diabetic) |
Cucumber | Good | 12 | 1 | 3.6g | 0.5g | Unlimited | Cooling | EXCELLENT |
Carrot (boiled) | Moderate | 39 | 2 | 10g | 2.8g | 150g | Warming | Moderate fiber offsets GI |
Sweet Potato | Moderate | 61 | 17 | 20g | 3g | 50-80g | Kapha+ | Use minimally |
White Potato | Avoid | 82 | 21 | 17g | 2.2g | Strictly avoid | Kapha++ | STRICTLY AVOID |
Berries (Strawberry) | Good | 40 | 2 | 8g | 2.2g | 200g | Cooling | EXCELLENT (lowest GI fruit) |
Berries (Blueberry) | Good | 40 | 3 | 14g | 2.4g | 150g | Cooling | EXCELLENT (anthocyanins) |
Apple | Good | 36 | 4 | 14g | 2.4g | 120g | Cooling | EXCELLENT (quercetin for inflammation) |
Pear | Good | 38 | 4 | 15g | 2.8g | 120g | Cooling | EXCELLENT |
Orange | Good | 42 | 4 | 12g | 2.4g | 120g | Cooling | GOOD |
Banana | Avoid | 48 | 10 | 23g | 2.6g | Strictly avoid | Kapha++ | High GI, sweet, Kapha-aggravating |
Mango | Avoid | 51 | 8 | 15g | 1.6g | Strictly avoid | Kapha++, Pitta+ | High sugar, heating |
Watermelon | Avoid | 72 | 4 | 8g | 0.4g | Strictly avoid | Kapha+ | Very high GI despite moderate GL |
Almonds | Good | 15 | 2 | 22g | 12g | 30g | Vata-, Kapha+ | EXCELLENT |
Walnuts | Good | 15 | 2 | 14g | 7g | 30g | Vata- | EXCELLENT (best for insulin, high omega-3) |
Flax Seeds | Good | 15 | 0 | 29g | 27g | 15g | Vata-, Pitta- | EXCELLENT (highest fiber, omega-3) |
Chia Seeds | Good | 15 | 1 | 42g | 34g | 15g | Vata-, Pitta- | EXCELLENT (highest fiber) |
Pumpkin Seeds | Good | 19 | 2 | 14g | 6g | 30g | Vata-, Kapha+ | EXCELLENT (magnesium, zinc) |
Turmeric Combine with black pepper for 2000x bioavailability | Good | 0 | 0 | 65g | 21g | ¼-½ tsp | Kapha-, Pitta- | EXCELLENT (curcumin reduces glucose & HbA1c) |
Cinnamon | Good | 0 | 0 | 81g | 53g | ¼-½ tsp | Vata-, Kapha- | EXCELLENT (17-27 mg/dL glucose reduction) |
Ginger (fresh) | Good | 0 | 0 | 18g | 2g | 1 tsp grated | Vata-, Kapha- | EXCELLENT (reduces glucose & HbA1c) |
Fenugreek | Good | 0 | 0 | 58g | 25g | ¼-½ tsp | Vata+, Kapha- | EXCELLENT (traditional anti-diabetic) |
Black Cumin | Good | 0 | 0 | 26g | 10g | ¼ tsp | Vata-, Kapha- | EXCELLENT (strongest effect: 27 mg/dL reduction) |
Legend & Reference
Glycemic Index (GI) Ranges
Low GI: ≤55 (Best for diabetes)
Medium GI: 56-69 (Moderate impact)
High GI: ≥70 (Avoid or minimize)
Glycemic Load (GL) Ranges
Low GL: ≤10 (Minimal impact)
Medium GL: 11-19 (Moderate impact)
High GL: ≥20 (High impact)
Note: Glycemic Load (GL) is more practical than GI as it accounts for portion size. Focus on keeping total daily GL under 80-100 for optimal blood sugar control.
Educational use only. Not medical advice. Consult a qualified clinician before changing diet, herbs, medications, or yoga/pranayama intensity—especially for diabetes, hypertension, or anemia. Contraindications vary by individual.