Glycemic Index of Wheat Atta and Indian Flours: Complete GI Chart
CHAKKI PEESINGGlycemic Index of Common Indian Flours - The Complete GI Chart for Atta
⚠ Disclaimer: This article is for informational purposes only. Consult your doctor or registered dietitian for personalised advice.
Quick answer: Whole wheat atta has a glycemic index (GI) of about 65–70, which is medium GI. Maida is the highest at 85+. The lowest-GI Indian flours are rajgira (35–40), khapli wheat (40–45), kuttu (40–50) and besan (44). Bajra is 54, jowar 62 and ragi 68.
GI of Wheat Atta vs Other Flours — At a Glance
| Flour | GI | Category |
|---|---|---|
| Rajgira (amaranth) flour | 35–40 | Low |
| Khapli (emmer) wheat atta | 40–45 | Low |
| Kuttu (buckwheat) flour | 40–50 | Low |
| Besan (chickpea flour) | 44 | Low |
| Bajra (pearl millet) flour | 54 | Low–Medium |
| Jowar (sorghum) flour | 62 | Medium |
| Whole wheat atta | 65–70 | Medium |
| Ragi (finger millet) flour | 68 | Medium |
| Makki (corn) flour | 70–75 | High |
| Rice flour | 72 | High |
| Maida (refined wheat) | 85+ | High |
Full chart with fibre content and notes for each flour is below.
If you are managing diabetes, weight, or simply want to understand how different flours affect your blood sugar, the glycemic index (GI) is one of the most important numbers you need to know. Yet most Indians do not know the GI of the atta they use every day.
In this post, we give you the complete glycemic index chart for every major Indian flour - with clear explanations of what each number means and which flours are best for blood sugar management.
What is the Glycemic Index (GI)?
The Glycemic Index measures how quickly a carbohydrate-containing food raises blood sugar (glucose) after eating, on a scale of 0 to 100 (pure glucose = 100). Foods are classified as:
| GI Category | GI Range | Effect |
|---|---|---|
| Low GI | 0–55 | Slow, gradual blood sugar rise ideal for diabetics and weight management |
| Medium GI | 56–69 | Moderate rise acceptable in controlled portions |
| High GI | 70+ | Rapid blood sugar spike should be limited |
An important nuance: GI measures the response to a specific amount of carbohydrate in isolation. In real meals, fat, protein, and fibre eaten alongside a food slow its digestion and lower its effective GI. A roti eaten with dal and sabzi has a lower real-world blood sugar impact than the same roti eaten alone.
Complete GI Chart — Indian Flours
| Flour / Atta | GI Score | Category | Fibre/100g | Notes |
|---|---|---|---|---|
| Sugar Care Atta (Chakki Peesing) | 35–42 | Low | High | Purpose-built low GI blend |
| Rajgira (Amaranth) Flour | 35–40 | Low | 7g | Gluten-free, complete protein |
| Khapli Wheat Atta (Emmer) | 40–45 | Low | 9–11g | Ancient wheat, high fibre |
| Kuttu (Buckwheat) Flour | 40–50 | Low | 10g | Gluten-free, rutin-rich |
| Besan (Chickpea Flour) | 44 | Low | 10g | Very high protein |
| Bajra (Pearl Millet) Flour | 54 | Low–Medium | 8g | Traditional winter grain |
| Ragi (Finger Millet) Flour | 68 | Medium | 11g | Highest calcium content |
| Jowar (Sorghum) Flour | 62 | Medium | 6g | Gluten-free, antioxidants |
| Oat Flour | 55–60 | Low–Medium | 10g | Beta-glucan for cholesterol |
| Whole Wheat Atta (packaged) | 65–70 | Medium | 2–4g | Common commercial atta |
| Multigrain Atta (well formulated) | 45–55 | Low–Medium | 8g | Depends on grain mix |
| White Rice Flour | 72 | High | <1g | Avoid for blood sugar management |
| Maida (Refined Wheat) | 85+ | High | <1g | Highest GI — avoid for health |
| Corn Flour (Makki) | 70–75 | High | 3g | Use in moderation |
The Lowest GI Flours for Diabetics - Ranked
Based on the GI chart above, here are the best atta choices if blood sugar management is your primary goal:
1. Sugar Care Atta (GI 35–42): Chakki Peesing's purpose-built low GI blend. Best for replacing regular wheat atta with minimal taste change.
2. Rajgira / Amaranth Flour (GI 35–40): Very low GI but distinct taste and texture best blended with other flours.
3. Khapli Wheat Atta (GI 40–45): The best single-grain wheat atta for diabetics. Lower GI than regular wheat, higher fibre, similar cooking behaviour.
4. Kuttu / Buckwheat Flour (GI 40–50): Excellent low GI option particularly for those who can incorporate non-wheat flatbreads.
5. Besan / Chickpea Flour (GI 44): Very low GI and high protein best used in missi roti (blended with wheat atta) or cheelas.
Shop Sugar Care Atta — India's lowest GI atta blend →
Why Does Fresh Milling Lower the GI?
An important and often overlooked point: the same wheat grain ground fresh will have a lower real-world GI than the same grain milled months ago and stored as packaged flour. Here's why:
Intact bran matrix: In freshly stone-ground atta, the bran is fully intact and evenly distributed throughout the flour. This bran creates a physical barrier in the digestive tract that slows starch digestion lowering the effective GI of the flour.
No processing damage: Commercial refining and high-heat milling damage the fibre structure of the bran, reducing its ability to slow starch digestion. Stone-ground fresh atta retains its full fibre functionality.
Natural enzymes: Fresh flour contains active enzymes that participate in fermentation during dough-making. This natural fermentation process (similar to sourdough) produces organic acids that lower the GI of the baked product.
This is why Chakki Peesing's freshly stone-ground Khapli atta has a lower effective GI than packaged Khapli atta of the same grain variety.
Glycemic Load vs Glycemic Index What Actually Matters
GI measures the speed of blood sugar rise. Glycemic Load (GL) measures both speed and amount factoring in the quantity of carbohydrate per serving. GL = (GI × grams of carbohydrate per serving) ÷ 100
A food with a high GI but small carbohydrate content can have a low GL. For example, watermelon has a high GI (72) but very few carbohydrates per serving so its GL is low and it is perfectly fine for diabetics in normal portions.
For Indian atta, both GI and portion size matter. Even low GI atta eaten in very large portions will spike blood sugar. The combination of: low GI atta + appropriate portion size + paired with protein and vegetables = optimal blood sugar management.
Explore Chakki Peesing's full range of low GI flours →
CONCLUSION: The glycemic index of Indian flours varies enormously from GI 35 (rajgira) to GI 85+ (maida). For blood sugar management, switching from regular wheat atta (GI 65–70) to Sugar Care Atta (GI 35–42) or Khapli atta (GI 40–45) can make a significant difference in daily blood sugar response. Fresh stone-ground milling further lowers the effective GI by preserving the intact bran fibre matrix. Chakki Peesing's low GI flour range is freshly milled to order.
Frequently Asked Questions
What is the glycemic index of wheat atta?
Regular whole wheat atta has a glycemic index of about 65–70, which puts it in the medium GI category. Refined maida is much higher at 85+. Freshly stone-ground whole wheat atta has a slightly lower effective GI because its intact bran fibre slows starch digestion.
What is the glycemic index of besan compared to wheat?
Besan (chickpea flour) has a GI of about 44, which is low GI. Whole wheat atta is about 65–70 (medium GI). Besan is also very high in protein, which is why it is often blended with wheat atta in missi roti.
What is the glycemic index of rajgira (amaranth) flour?
Rajgira or amaranth flour has a GI of about 35–40, the lowest among common Indian flours. It is gluten-free and has a distinct taste, so it is usually blended with other flours.
What is the glycemic index of maida?
Maida (refined wheat flour) has a GI of 85 or more, the highest of the flours in this chart, and less than 1 g fibre per 100 g.
Which flour has the lowest glycemic index?
Among common Indian flours, rajgira (amaranth) has the lowest GI at 35–40, followed by khapli wheat atta (40–45), kuttu (40–50) and besan (44). Among wheat-based attas, Sugar Care Atta (35–42) and khapli wheat atta (40–45) are the lowest.
Do jowar and bajra have a lower GI than wheat?
Yes, slightly. Bajra (pearl millet) has a GI of about 54 and jowar (sorghum) about 62, compared with 65–70 for whole wheat atta.
Is corn flour (makki) lower GI than wheat flour?
No. Makki (corn) flour has a GI of about 70–75, which is higher than whole wheat atta (65–70). It is best used in moderation.
Is ragi flour low GI?
Ragi flour has a glycemic index of about 68, which is medium GI. However, its high fibre content of about 11 g per 100 g moderates its real-world blood sugar impact, and it is still much better than maida or white rice.
Does stone grinding lower the GI of flour?
Yes. Freshly stone-ground atta has a lower effective GI than the same flour commercially milled, because the intact bran matrix preserved by low-heat stone grinding slows starch digestion.
Is multigrain atta low GI?
It depends on the formulation. A well-made multigrain atta with 30% or more millet and legume flour can have a GI in the 45–55 range. Blends that are mostly wheat with small grain additions may be close to regular wheat atta.
Shop related: Ragi Atta · Jowar Atta · Bajra Atta · Missi Roti Atta · Jau (Barley) Atta · Khapli Multigrain Atta