Indian food can be a minefield for diabetics. Dishes like potato chutney, garlic naan, and tandoori roti are delicious, but heavy in refined starches. A diet rich in refined grains and starches can make blood sugar more difficult to control, Harvard University reports. However, there are plenty of ways to get the taste of India without causing your blood sugars to rise.
Chicken Vindaloo
Chicken vindaloo is a traditional Indian main course made with chicken, tomatoes, herbs and spices. This dish is particularly high in protein, which may help diabetics lose weight, according to Marion J. Franz of Diabetes Spectrum. A single serving of chicken vindaloo contains only 8 carbs and nearly 50 g of protein.
Onion Chutney
Onion chutney is a traditional onion condiment often served with cucumber salad. The ingredients that comprise onion chutney -- fresh onions, tomatoes, and paprika -- are diabetic friendly. Onions are particularly high in chromium, an essential mineral that can boost insulin sensitivity, Reader's Digest. Reader's Digest goes on to report that research out of India found that other compounds found within onions, known as flavanoids, may also aid in blood sugar control.
Chana Masala
Chana Masala is a classic Indian dish with generous amounts of diabetes-fighting chickpeas. Chickpeas are very low on the glycemic index (GI), a measurement of how quickly a carbohydrate in food ends up as blood sugar in the body. MayoClinic.com reports that a diet rich in low GI foods like chickpeas can help diabetics control blood sugar. Chickpea's GI of only 28 bests that of other beans like navy beans and black eyed peas.
Vegetable Curry
Vegetables and other fibrous foods should be part of any diabetic diet plan, the American Diabetes Association reports. Vegetable curry contains non-starchy vegetables like broccoli and cauliflower, which are low on the GI and contain generous amounts of dietary fiber. A diet rich in dietary fiber can aid in weight control and blood sugar management.
References
- RD: Foods to Lower Blood Sugar: Onions: Chop Up Some Onions -- They're Good For You
- Harvard University: Glycemic index and glycemic load for 100+ foods
- Mayo Clinic: Is the glycemic index diet useful for people with diabetes?
- ADA: Non-starchy Vegetables
- Harvard: The Nutrition Source Carbohydrates
- Diabetes Spectrum: Protein Controversies in Diabetes
