Low-GI Grains for Diabetics: Where Bulgur Fits In
India is now home to over 10 crore people living with diabetes, according to the ICMR-INDIAB 2023 study. In Haryana, where our farms are based, the prevalence is higher than the national average. Even more concerning, a significant number of people living with diabetes remain undiagnosed.
If you've recently been diagnosed, or you're cooking for someone who has, you've probably heard familiar advice: eat fewer refined carbohydrates, choose whole grains, and avoid excessive sugar.
The challenge is that this advice often stops there.
Not all grains affect blood sugar in the same way. Some release glucose gradually. Others cause a faster rise than most people expect. Understanding the difference can help you make more informed choices at the dinner table.
Among the grains gaining attention for blood sugar management, bulgur has emerged as an interesting option. Although it is made from wheat, its traditional processing method gives it a glycemic profile that differs from many other wheat-based foods.
To understand why, it helps to start with the glycemic index.
What the Glycemic Index Actually Measures
The glycemic index (GI) is a scale from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood sugar compared with pure glucose.
The lower the number, the slower the rise.
- Low GI: 55 or below
- Medium GI: 56–69
- High GI: 70 or above
For people managing diabetes or prediabetes, lower-GI foods can be useful because they tend to release glucose more gradually.
However, GI is only part of the story.
Another important measure is glycemic load (GL), which takes serving size into account. A small serving of a higher-GI food may have less impact than a very large serving of a lower-GI food.
In practical terms, both the type of grain and the portion size matter.
Where Common Grains Fall on the GI Scale
The following values are based on published research and international glycemic index databases. Actual values may vary depending on variety, cooking method, and preparation.
| Grain | Glycemic Index | Category |
|---|---|---|
| Daliya (cracked wheat) | ~41 | Low |
| Bulgur | ~46–55 | Low to Medium |
| Barnyard Millet | ~50 | Low |
| Foxtail Millet | ~50–54 | Low |
| Steel-Cut Oats | ~52–55 | Low |
| Brown Basmati Rice | ~50–55 | Low |
| White Basmati Rice | ~50–58 | Low to Medium |
| Ragi | ~50–58 | Low to Medium |
| Jowar | ~50–65 | Low to Medium |
| Rolled Oats | ~55–59 | Medium |
| Bajra | ~55–68 | Medium |
| Whole Wheat Roti | ~62–70 | Medium |
| White Rice (Sticky or Short-Grain) | ~70–90 | High |
| Instant Oats | ~75–79 | High |
A few interesting patterns emerge.
The word "oats" can mean very different things. Steel-cut oats and instant oats may sit at opposite ends of the glycemic spectrum.
The same is true for rice. Basmati behaves very differently from sticky white rice.
And although bulgur and daliya are both wheat-based foods, they do not affect blood sugar in exactly the same way.
Is Bulgur Better Than Rice for Diabetes?
This is one of the most common questions people ask.
The answer depends on the type of rice.
Compared with many common white rice varieties, bulgur generally produces a lower glycemic response. This is one reason it is often recommended in diabetes-friendly meal plans.
However, basmati rice deserves special mention.
Because of its naturally higher amylose content, basmati typically has a lower glycemic index than many other white rice varieties. Aged basmati performs particularly well in this regard.
Rather than thinking of bulgur and basmati as competitors, it is often more useful to think of them as two grains that can both fit into a balanced approach to blood sugar management.
Why Bulgur Sits Where It Does
Whole durum wheat kernels are traditionally parboiled, dried, and then cracked.
That parboiling step changes the structure of the starch. Some of the starch becomes more resistant to rapid digestion, slowing the release of glucose during digestion.
The result is a grain that visually resembles cracked wheat but behaves differently in the body.
This is not a recent discovery.
Research dating back several decades found that bulgur produced a lower blood glucose response than several common wheat-based foods. Later studies continued to support these findings, which is why bulgur remains a regular feature in discussions around low-GI eating patterns.
How to Use This Information in an Indian Kitchen
Knowing the GI of a grain is useful.
Knowing how to apply that information is even more valuable.
Rotate Your Grains
No single grain deserves permanent superstar status.
A weekly rotation that includes bulgur, daliya, millets, and basmati often provides greater dietary variety than relying on one option every day.
Portion Size Still Matters
A large serving of a low-GI grain can affect blood sugar more than a moderate serving of a medium-GI grain.
Portion awareness remains one of the most effective tools for managing blood glucose.
Pair Grains With Protein and Fibre
Bulgur eaten with vegetables, dal, curd, beans, or paneer will typically have a different impact than bulgur eaten on its own.
Protein and fibre help slow digestion and improve meal balance.
Pay Attention to Cooking Methods
Overcooking generally increases digestibility and can raise the glycemic response.
Cooking grains until just tender often helps preserve their structure.
Some research also suggests that cooling cooked grains and reheating them later can increase resistant starch formation, potentially lowering the glycemic response.
Be Cautious With Instant Products
As a general rule, the more processed a grain becomes, the faster it tends to digest.
Instant oats are a classic example.
The same principle often applies to many highly processed convenience foods marketed as healthy.
A Note on Individual Responses
No food affects everyone in exactly the same way.
Two people can eat the same meal and experience different blood sugar responses.
Factors such as activity level, medication, sleep, stress, gut microbiome composition, and overall metabolic health all influence how the body processes carbohydrates.
Food guides provide useful direction, but personal monitoring and professional medical advice remain important.
Why Farmili Is Interested in Bulgur
At Farmili, our interest in bulgur began with a simple observation.
Many Indian families were discovering bulgur through imported products, despite the fact that the grain can be produced from high-quality Indian durum wheat.
We wanted to make this traditional grain more accessible while maintaining transparency around sourcing, quality, and testing.
We also believe consumers deserve access to information that helps them make informed food choices.
Every batch of Farmili bulgur is tested through NABL-accredited laboratories, and the results can be accessed through the QR code on the pack. We believe quality should be verifiable rather than dependent on marketing claims alone.
You do not need Farmili products to manage diabetes.
Well-chosen grains such as bulgur, daliya, millets, and basmati can all have a place in a balanced eating pattern.
Our goal is simply to help consumers understand what they are eating and why it may matter.
The Bottom Line
Decades of research support the role of low-GI grains in blood sugar management.
Bulgur belongs in that conversation.
So do daliya, several traditional millets, and basmati rice when eaten thoughtfully and in appropriate portions.
The most effective grain is not necessarily the trendiest one.
It is the one you can prepare consistently, enjoy regularly, and incorporate into a balanced diet over the long term.
Because sustainable habits usually outperform perfect diets.
Frequently Asked Questions
- Is bulgur safe for diabetics to eat daily? Bulgur is generally considered a low-to-medium GI whole grain and can fit into many diabetes-friendly eating plans. Portion size and overall meal composition still matter.
- Which is better for diabetics: bulgur or daliya? Both are excellent options. Daliya tends to have a slightly lower GI, while bulgur offers convenience and a slightly different nutritional profile. Many households benefit from including both.
- Can a diabetic eat basmati rice? Yes. Basmati rice generally has a lower GI than many other white rice varieties. Portion size and meal composition remain important considerations.
- Does cooking method affect glycemic response? Yes. Overcooking can increase digestibility and glycemic response, while cooling and reheating certain cooked grains may increase resistant starch formation.
- Are millets always better than wheat for diabetics? Not necessarily. Different millets have different GI values. It is better to evaluate individual grains rather than assuming all millets perform the same way.