Low Glycemic Indian Foods

A diet rich in low glycemic index foods can reduce the risk of obesity, diabetes and heart disease. The glycemic index is a measurement of how quickly the carbohydrates in a food end up as blood sugar in the body. The Glycemic Index Foundation considers foods with a glycemic index of 70 or more "high," from 56 to 69 "medium," and 55 or below "low" on the glycemic index. Many tasty Indian foods are low on the glycemic index.

Tomatoes

Tomatoes are included in dozens of Indian dishes, like chutney, curries and meat dishes. Like most fresh vegetables, tomatoes are low on the glycemic index. In addition, a diet rich in tomatoes and tomato products may reduce the risk of prostate cancer in men, Harvard University notes. Tomatoes are rich in lycopene, an antioxidant which protects the prostate from oxidation.

Chickpeas

Chickpeas are used in many vegetarian Indian dishes such as chana masala. In addition to being rich in dietary fiber, chickpeas are lower on the glycemic index than most other beans and legumes. The glycemic index of chickpeas is only 28 -- nearly half that of black-eyed peas and baked beans.

Tandoori Roti

Roti is a whole wheat alternative to naan with a lower glycemic index. The glycemic of whole-wheat bread like roti is only 51. This is significantly less than white bread. In addition, roti and other whole-grain bread products contain more dietary fiber than refined grains. A diet rich in whole grains can lower cholesterol, control appetite and provide the body with important vitamins, MayoClinic.com reports.

Chicken

Chicken is a common meat used in dishes like chicken curry and chicken vindaloo. Like all meats, chicken does not significantly impact blood sugar and doesn't have a glycemic index.

Spinach

Spinach is a primary ingredient in dishes like palak paneer and saag paneer. The glycemic index of spinach is only 15. Eating spinach regularly may reduce the risk of developing macular degeneration, a leading cause of blindness in older people.