White rice and refined wheat products have high glycaemic indices. Parboiled rice has a lower GI than white rice and retains more nutrients. Millets including bajra, jowar, and ragi have significantly lower GIs than wheat and rice and provide additional iron and calcium.
Incorporating millets into rotis, porridges, and dosas is an effective practical strategy for blood sugar management in Indian diets. The glycaemic load, which accounts for the amount eaten, is a more useful measure than GI alone for meal planning.