Understanding the High Glycemic Index of Jalebi

January 5, 2026 •

4 min read

According to several nutrition databases, the glycemic index of jalebi is exceptionally high, with some estimates placing it near 95, classifying it as a food that causes rapid blood glucose spikes. This high rating is a crucial consideration for anyone managing their blood sugar levels, especially those with diabetes.

Quick Summary

Jalebi has a very high glycemic index and glycemic load due to its primary ingredients: refined flour (maida) and sugar syrup. This composition causes a rapid and significant spike in blood sugar, making it an unsuitable choice for regular consumption, particularly for individuals with diabetes.

Key Points

High Glycemic Index: Jalebi has a very high GI, with values ranging from 80 to 95, indicating it causes rapid and significant blood sugar spikes.
Refined Flour and Sugar: Its high GI is primarily due to refined white flour (maida) and concentrated sugar syrup, which are both high in simple carbohydrates.
Significant Blood Sugar Impact: The consumption of jalebi can lead to a large and quick increase in blood glucose, a particular risk for individuals with diabetes.
High Glycemic Load: Beyond its high GI, jalebi also has a high glycemic load, reflecting the substantial carbohydrate content in a typical serving.
Mindful Consumption: When indulging, using portion control and pairing with protein and fiber can help manage blood sugar levels.
Healthier Alternatives: Sweets made with low-GI ingredients like millets, nuts, or natural sweeteners offer better options for blood sugar management.

What is the Glycemic Index of Jalebi?

Jalebi is a popular spiral-shaped Indian sweet known for its crispy texture and syrupy sweetness. Its glycemic index (GI) is consistently reported to be very high. While the exact figure can vary slightly between sources due to differences in ingredients and preparation, reputable nutrition sources place the GI of jalebi in the range of 80 to 95. For context, pure glucose is assigned a GI of 100, and any food with a GI over 70 is considered high. This places jalebi firmly in the highest category of the glycemic scale, meaning it is digested and absorbed quickly, causing a sharp rise in blood glucose.

Why is Jalebi's Glycemic Index So High?

The high glycemic impact of jalebi is a direct result of its core ingredients and cooking method. The key components are refined white flour (maida), sugar syrup, and deep-frying in oil or ghee.

The Role of Refined Flour (Maida)

The batter for jalebi is primarily made from maida, which is highly processed refined wheat flour. This processing strips the wheat of its fiber and nutrients. As a result, maida has a high glycemic index itself, with values often exceeding 85. Unlike whole-grain flours that release glucose slowly, maida is quickly converted to glucose in the body.

The Impact of Sugar Syrup

Once the fermented maida batter is deep-fried into spirals, it is immediately soaked in a warm, fragrant sugar syrup. This process adds a massive amount of simple carbohydrates. The sugar syrup itself has a high GI, compounding the effect of the refined flour and leading to a significant sugar rush. The lack of any significant protein or fat to slow absorption means the sugar is absorbed into the bloodstream almost instantly.

The Effects of Deep-Frying

Deep-frying in ghee or oil contributes significantly to the calorie count and can add unhealthy fats. While fat can slow down digestion and lower the overall glycemic response of a meal, the sheer amount of fast-acting sugar and refined flour in jalebi overwhelms this effect, still leading to a blood sugar spike.

The Impact of Jalebi on Blood Sugar

For individuals with diabetes or insulin resistance, consuming jalebi can have a particularly pronounced effect. The combination of high GI ingredients triggers a rapid and large increase in blood sugar levels. A video experiment documented a significant blood sugar spike after consuming jalebi, noting it caused the highest increase observed compared to other Indian sweets. Such spikes can contribute to poor glycemic control over time and increase the risk of long-term health complications associated with diabetes.

Glycemic Index vs. Glycemic Load: A Comparison

It's important to understand the distinction between the glycemic index and the glycemic load (GL). GI measures how quickly a food raises blood sugar, while GL considers both the GI and the amount of carbohydrates in a typical serving. For a food like jalebi, both measures are high.


Feature	Glycemic Index (GI)	Glycemic Load (GL)
Measurement	A ranking (0-100) of how quickly a food raises blood glucose relative to pure glucose.	Measures the amount and quality of carbohydrates in a standard serving, reflecting the total impact on blood sugar.
Jalebi Score	Very High (80-95).	High (e.g., 45 for a 50g piece).
Interpretation	Indicates a food that causes rapid blood sugar spikes.	Reflects the significant blood sugar impact of a typical portion.
Practical Relevance	Explains the speed of the sugar rush.	Offers a more practical view of the overall blood sugar burden from eating jalebi.

Healthier Indian Dessert Alternatives

For those who love Indian sweets but need to manage their blood sugar, healthier alternatives exist. These options often use whole grains, natural low-GI sweeteners, or are rich in fiber and protein to reduce the glycemic impact.

Sugar-Free Sweets: Many recipes use alternative sweeteners like stevia or erythritol to create diabetic-friendly versions of classic sweets.
Millet-Based Laddus: Sweets made with millets like foxtail millet and honey can offer a lower GI profile.
Nolen Gurer Shrikhand: Made with date palm jaggery and hung yoghurt, this sweet is a more natural and potentially lower-GI alternative to highly processed desserts.
Moderated Sweets: Some dairy-based sweets, like rasgulla or shrikhand, have a high GI due to added sugar but can be made with less sugar for a more controlled effect.

Tips for Mindful Consumption

If you choose to enjoy jalebi on a rare occasion, mindful consumption can help mitigate the blood sugar spike.

Portion Control: Eat a very small piece and resist the urge to have more. The GL is based on serving size, so a smaller serving has a smaller impact.
Pair with Protein and Fiber: Consuming jalebi alongside foods rich in protein and fiber, such as nuts or yogurt, can help slow the digestion of sugar.
Timing: Consider eating a sweet as a small dessert after a balanced, fiber-rich meal rather than on an empty stomach. This can temper the blood sugar response.
Physical Activity: A short walk or light exercise after eating can help your body use the circulating glucose for energy, preventing a major spike.

The Ingredients That Spike Blood Sugar in Jalebi

Refined white flour (maida), which is low in fiber and digested quickly.
Large quantities of concentrated sugar syrup.
Deep-frying, which adds calories and can add unhealthy fats.

Conclusion

Jalebi is a delightful and indulgent sweet treat, but its nutritional profile, dominated by refined flour and sugar, results in a very high glycemic index. This means it causes a rapid and significant spike in blood glucose levels, posing a concern for those with diabetes or anyone focusing on healthy blood sugar management. While an occasional, small serving can be enjoyed as a treat, it is not suitable for regular consumption. For those seeking sweets with less impact on blood sugar, many healthier alternatives exist within Indian cuisine. Understanding the glycemic index of jalebi allows individuals to make informed dietary choices and better control their metabolic health.

For more information on managing diet and blood sugar, consult authoritative resources like the National Institutes of Health. NIH: Glycemic Index

Frequently Asked Questions

Jalebi is not considered safe for people with diabetes due to its very high glycemic index and large sugar content, which can cause dangerous and rapid blood sugar spikes.

The glycemic load of jalebi is also very high. For instance, a single 50g piece has an estimated GL of 45, highlighting its significant impact on blood sugar per serving.

Jalebi causes a high blood sugar spike because it is made from refined flour (maida) and soaked in sugar syrup. Both ingredients are rapidly digested and absorbed, releasing a large amount of glucose into the bloodstream quickly.

Healthier versions of sweets exist, often substituting refined flour with whole-grain flours or millets and using alternative sweeteners. However, a traditional jalebi recipe is inherently high in sugar and refined carbs.

If a diabetic eats jalebi, they will likely experience a sharp and significant spike in their blood sugar levels. This can make glucose management difficult and increase the risk of health complications.

To reduce the blood sugar impact, you can practice portion control, pair sweets with protein and fiber, and engage in physical activity like walking after eating. Avoid consuming them on an empty stomach.

Some Indian sweets are lower on the GI scale, especially those that can be made with less sugar or include low-GI ingredients like millets or certain types of dairy. Examples include some forms of shrikhand or laddu made with whole grains and natural sweeteners.