Rice is amber, chips are red: What the ‘carbohydrate traffic light system’ means for your plate

The carbohydrate traffic light system is a dietary tool to help people manage carbs, not a scientific classification. Vegetables, fruits, and legumes are green, while grains like rice, wheat, and millets are amber. Ultra-processed carb-rich foods such as biscuits and chips are red. The goal is to help individuals make informed food choices without eliminating carbs.

Portion sizes matter, and the colour assigned to a food does not determine its effect on blood sugar. The system categorises foods based on how quickly they raise blood sugar, not by grams of carbohydrates.

Vegetables, whole fruits, and legumes are green because fibre and intact plant cell walls can slow glucose release. Millets are better than polished rice and maida for blood sugar control, but they are still carbohydrate-rich.

Portion sizes should be measured and adjusted based on activity levels and health goals. Eating vegetables and protein before carbs and a short walk post-meal can help manage blood sugar.