Diabetes is a chronic condition that affects your blood sugar, or glucose, levels. Type 1 diabetes is life-long, while Type 2 diabetes can develop at any time during your life. Gestational diabetes coincides with pregnancy. In addition to medical treatments, such as insulin injections, a healthy diet that promotes positive blood sugar levels and weight management is an important aspect of diabetes management. With proper planning, Indian cuisine can provide enjoyment and enhance your wellness.
Fruits and Non-Starchy Vegetables
Fruits and vegetables provide valuable fiber and nutrients, many of which support your body's ability to defend itself from disease. Non-starchy vegetables are a significant component of a healthy diabetes dietary plan. As low-calorie, nutrient-rich foods, you can consume greater volume without suffering impaired blood sugar levels. A 3-cup serving of fresh non-starchy vegetables is considered one carbohydrate exchange. Fresh fruits and non-starchy vegetables also support digestive function and appetite control. Indian dishes are often served with fresh mango or bananas, which help soothe your mouth if the curries are extra spicy. Try starting your meals with fresh vegetable salad topped with raita --- a light dressing made with plain yogurt. Incorporate a variety of non-starchy vegetables into Indian curry dishes. At Indian restaurants, grilled tandoori items often come on a bed of grilled vegetables, such as onions and bell peppers. Requesting extra vegetables can help you keep portions of denser foods modest. Fresh fruit provides a nutritious dessert.
Grains
Indian dishes are typically served with basmati rice --- a whole-grain rice variety. When possible, select brown basmati rice, which provides more fiber and nutrients. The American Association of Physicians of Indian Origin suggests incorporating modest amounts, such as one serving, of grains into your meals throughout each day for improved blood sugar management. Choose Indian breads made with whole-wheat flour, such as tandoori roti and parathas, over breads made with enriched flour. When dining out, request that your bread be served without oil or butter to limit fat and calories. For improved portion control, choose bread or rice, rather than both, at your meals. If you wish to eat both foods, have smaller portions of each.
Lean Protein
Protein has a mellowing impact on your blood sugar and supports fullness between meals, positive brain function and lean tissue growth and repair. As a diabetic, 10 to 20 percent of your calories should come from protein, according to the AAPIUSA, in the form of lean meat, fish, poultry and/or lentils and grain combinations, such as dal with bread or rice. Healthy protein-rich Indian dishes include low-fat curry made with vegetables and cooked and diced fish or skinless chicken breast, chana masal --- garbanzo bean curry and tandoori chicken tikka --- yogurt-marinated chicken breasts, grilled in a clay oven. When you consume red meat, such as beef or lamb, choose lean cuts and trim away any visible fat before eating.
