Is Naan Bread Low GI? Understanding its Glycemic Impact

November 27, 2025 •

3 min read

With an estimated glycemic index (GI) often cited around 71, traditional naan bread is considered a high-GI food, meaning it can cause a rapid spike in blood sugar levels. This is because it is typically made from refined white flour (maida), which is high in starch and low in fiber. While this fluffy flatbread is a beloved staple in many cuisines, its glycemic load is an important consideration for those managing blood sugar or following a low-GI diet.

Quick Summary

Traditional naan bread is a high-glycemic food due to its refined flour content, but certain varieties or preparation methods can lower its glycemic impact. Pairing it with protein and vegetables helps manage blood sugar. Healthier alternatives like whole wheat roti offer better nutritional profiles for those concerned about GI.

Key Points

High GI: Traditional naan has an estimated glycemic index (GI) of around 71, placing it in the high-GI category, meaning it can cause a significant and rapid rise in blood sugar.
Refined Flour is the Culprit: The high GI is largely due to its main ingredient, refined white flour (maida), which is low in fiber and breaks down quickly into glucose.
Portion Control and Pairing: To minimize its impact, consume traditional naan in moderation and pair it with high-fiber vegetables and lean protein sources.
Healthier Alternatives: Whole wheat roti (chapati) is a lower-GI alternative to naan, offering more fiber and a slower effect on blood sugar.
DIY Low-GI Naan: You can make low-GI naan at home by substituting refined flour with alternatives like almond flour or coconut flour and adding psyllium husk powder for fiber.
Check Labels: The GI of commercially prepared naan can vary. Always check nutrition labels, as some might be fortified or made with different flours.

What is the Glycemic Index?

The glycemic index (GI) is a numerical ranking system that measures how quickly carbohydrate-containing foods raise blood glucose levels after they are eaten. Foods are categorized into three groups:

Low GI: 55 or less
Medium GI: 56-69
High GI: 70 or more

For those with diabetes, prediabetes, or those simply trying to manage their blood sugar, opting for lower-GI foods can be beneficial. These foods cause a slower, more gradual rise in blood sugar, preventing sharp spikes and crashes. The GI value of a food is influenced by several factors, including the type of carbohydrate, fiber content, fat content, and how it is prepared.

The Glycemic Impact of Traditional Naan

Traditional naan is typically prepared with refined flour (maida), yeast, water, yogurt, and sometimes eggs or milk. This composition contributes to its high GI rating for several reasons:

Refined Flour: Maida lacks the fiber and nutrients found in whole wheat flour. The refining process strips away the outer layers of the grain, leaving behind mostly starch, which the body quickly breaks down into glucose.
Starch Content: A significant portion of naan's calories come from carbohydrates, and most of these carbs are starch, leading to a rapid glycemic response.
Leavening Process: The use of yeast contributes to its fluffy texture, but it doesn't significantly alter the high-GI nature of the primary ingredient.

Can you still eat naan on a low-GI diet?

Yes, but moderation is key. A small amount of naan consumed as part of a balanced meal can be managed. The key is to pair it with foods that have a lower GI and are rich in protein, healthy fats, and fiber, as this can help blunt the overall blood sugar impact of the meal.

Healthier Alternatives to Traditional Naan

For those seeking a lower-GI flatbread, several alternatives exist, both in traditional Indian cuisine and through modern recipe modifications. The most common and accessible alternative is roti.

Comparison Table: Roti vs. Naan


Feature	Traditional Naan	Whole Wheat Roti (Chapati)
Primary Flour	Refined White Flour (Maida)	Whole Wheat Flour (Atta)
Glycemic Index	High (~71)	Moderate (~60) or Lower
Fiber Content	Low	High
Preparation	Leavened, includes yogurt/milk, baked in a tandoor or oven	Unleavened, cooked on a flat griddle (tawa)
Texture	Soft, chewy, fluffy	Softer, denser, chewier
Calories (per piece)	Higher (approx. 262 kcal for 90g)	Lower (approx. 70-100 kcal for 30g)
Health Benefits	Some protein, B vitamins	More fiber, higher vitamins/minerals

How to Make Low-GI Naan at Home

Creating a low-GI version of naan is possible by modifying the ingredients. The key is replacing refined flour with higher-fiber, lower-carb alternatives. Here's a basic recipe modification strategy:

Use almond flour and coconut flour: These are excellent gluten-free, low-carb bases that significantly reduce the GI.
Incorporate psyllium husk powder: This ingredient acts as a binding agent, adds much-needed fiber, and helps achieve a pliable texture.
Use yogurt and eggs: Many low-carb recipes include these to add richness, improve texture, and increase protein content.

Steps for a keto-friendly naan:

Combine dry ingredients: Mix almond flour, coconut flour, psyllium husk powder, xanthan gum, baking powder, and salt.
Add wet ingredients: Stir in warm water, yogurt, and an egg until a dough forms.
Rest the dough: Allow the dough to rest for a few minutes to let the flours and psyllium husk absorb the moisture.
Roll and cook: Roll the dough out thinly and cook in a hot skillet until golden brown and puffed.
Serve: Finish with melted butter or ghee and garlic for added flavor.

Conclusion

Traditional naan bread, made with refined flour, is not a low-GI food. With an estimated GI of 71, it falls into the high-GI category and can cause a rapid increase in blood sugar. However, this does not mean it must be eliminated from your diet. For those managing blood sugar or simply aiming for healthier carbohydrate choices, it's best to consume traditional naan in moderation as part of a balanced meal, paired with plenty of protein and vegetables. Alternatively, healthier, lower-GI flatbreads like whole wheat roti offer a more nutritious option for daily consumption. Experimenting with low-carb naan recipes using alternative flours can also provide a delicious solution for a lower-GI diet. Ultimately, understanding naan's glycemic impact allows you to make informed choices that align with your health and dietary goals. https://www.healthline.com/nutrition/is-naan-bread-healthy

Frequently Asked Questions

The glycemic index (GI) of traditional naan bread is estimated to be around 71, which is considered high and can cause a rapid increase in blood sugar levels.

Traditional naan has a high GI of about 71, while whole wheat roti (chapati) has a moderate to lower GI (around 60 or less) because it is made with whole grains that contain more fiber.

Traditional naan's high glycemic index is primarily due to its main ingredient, refined white flour (maida), which is low in dietary fiber and high in simple carbohydrates.

People with diabetes should consume traditional naan in moderation due to its high GI. Pairing it with a balanced meal rich in protein, fat, and vegetables can help mitigate the blood sugar spike.

Yes, it is possible to make low-GI naan at home using alternative flours such as almond or coconut flour, often with the addition of psyllium husk for fiber.

Adding garlic and butter to naan does not significantly change its overall high GI, as these are typically additions to the high-carb base of the bread. The fat from butter might slow digestion slightly, but the effect of the refined flour remains.

To reduce the blood sugar impact, pair naan with a protein-rich dish like curry with chicken or lentils, and a high-fiber salad or vegetable side. This combination slows down the overall digestion of the meal.

Yes, naan made with whole wheat flour will have a lower GI than naan made with refined white flour due to the higher fiber content of whole wheat.