Choosing diabetic-friendly foods that fit into an Indian diet can be a challenge. Indian favorites like mango lassis and naan bread can cause your blood sugar to skyrocket. Fortunately, you can still find delicious and healthy Indian foods appropriate for a diabetic diet. If you're diabetic, check in with your health care provider to ensure these diabetic foods are appropriate for you.
Chana Masala
Chana Masala is a South Indian classic loaded with soluble fiber-rich garbanzo beans. Soluble fiber is the same compound in oatmeal that lowers elevated cholesterol levels. In addition to combating cholesterol, garbanzo beans slow the digestion of carbohydrates -- reducing the impact of a meal on your blood sugar, registered dietitian Karen Collins of the American Institute for Cancer Research reports. Because beans are also high in carbohydrates, include chana masala in your carb count.
Tandoori Roti
Tandoorti roti is a crispy, hearty bread that's higher in dietary fiber than highly refined Indian breads like naan and chapati. Regularly consuming whole grains can help you feel fuller for longer, promoting weight loss. Achieving a healthy body weight can make managing blood sugar easier and more effective. Additionally, whole grains tend to have a lower glycemic load than white bread. Lower glycemic load foods are less likely to cause blood sugar spikes, Diabetes Self-Management states.
Chicken Vindaloo
Chicken Vindaloo is a fiery Indian dish that includes low-fat chicken breast and tomatoes. Chicken breast tends to be significantly lower in saturated and total fat than meats like beef or pork. Eating heart-healthy foods like lean chicken breast are important for diabetics as they carry quadruple the heart attack risk of non-diabetics, the National Diabetes Education Program states.
Vegetable Curry
Vegetables are a must for a diabetic diet. Fresh vegetables are natural sources of slowly-digesting carbohydrates, vitamins, minerals and dietary fiber. Many diabetics don't get the vegetables their bodies need, the American Diabetes Association reports. Vegetable curry is a flavorful vegetable medley that contains eggplant, okra, carrots and tomatoes. Choose vegetable curry without white potatoes, as they have a high glycemic load.
References
- Eat Better America: Delicious Benefits of Beans for Diabetes
- Diabetes Self-Management; Going With the (Whole) Grain; Laura Hieronymus, et al.; April 2008
- National Diabetes Education Program; The Link Between Diabetes and Cardiovascular Disease; February 2007
- American Diabetes Association: Non-Starchy Vegetables
