Many Type 1 and Type 2 diabetics steer clear of Indian food because it tends to be loaded with blood sugar skyrocketing refined carbs. However, Indian food is more than Mango lassis and garlic naan. There are many tasty and flavorful Indian foods that can satisfy your curry cravings without making your blood sugar fly out of control.
Tandoori Roti: Nothing beats dipping a crispy piece of Indian bread in a spicy Indian side dish like Daal or Aloo Gobi. However, most Indian breads are of the refined variety, meaning they are low in fiber but rich in high glycemic index carbs.
Tandoori roti is a whole grain Indian bread that won’t impact your blood sugar as much as highly refined breads like naan and dosa. However, roti is high in total carbs and you should limit your portions of this bread during your meal to a single piece.
Chana Masala: Indian cuisine is a vegetarians paradise because its foundation is healthy protein sources like legumes. Chana masala is a fiery Northern Indian classic that contains generous amounts of chickpeas. Chickpeas and other beans are important for diabetics because not only are they digested slowly, but the soluble fiber they contain delays the digestion of the rest of the meal.
Bhindi Masala: Okra is a common veggie in Indian that’s gaining more and more popularity stateside. With a unique flavor and texture, it’s no wonder that more and more people are seeking out this green veggie rich in dietary fiber and B vitamins.
Vegetables like okra are a must for diabetic diets because they have a low glycemic index and help you lose excess pounds. Bhindi masala ups the ante on plain-old okra, making it a spicy dish bursting with healthy flavor. Also, a Chinese study found that a compound in Okra reduced the risk of diabetic related kidney damage.
Daal: Indian daal is a lentil-based dish that’s a must at many authentic Indian dinner tables. Lentils are higher in protein and fiber than other carb sources like whole wheat bread or rice.
Tandoori Fish: Fish is bursting with omega-3 fats, which reduce inflammation and make blood sugar management easier. Replacing fatty meats in your diet, like pork, can also reduce your risk of heart disease… a condition that most Type 2 diabetics ultimately die from. Tandoori takes boring fish and turns it into a flavor-bursting grilled treat. Tandoori fish pairs perfectly with diabetic friendly Indian dishes like vegetable curry.
