Diabetes Diet of Indian Foods
Glycemic index for Common Indian 60+ foods
Indian Foods for Diabetes/Diabetic to Control Blood sugar /Diabetes Diet of Indian Foods
What diabetic should eat/ Use Low Glycemic index Food/Diet
HIGH-CARBOHYDRATE FOODS/BREAKFAST CEREALS/FRUIT AND FRUIT PRODUCTS/VEGETABLES/DAIRY PRODUCTS AND ALTERNATIVES LEGUMES/SNACK PRODUCTS/SUGARS/breakfast option Indian/Indian breakfast options
Measuring carbohydrate effects can help glucose management
The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods that are high on the glycemic index release glucose rapidly. Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or to offset hypo- (or insufficient) glycemia. Long-distance runners would tend to favor foods high on the glycemic index, while people with pre-or full-blown diabetes would need to concentrate on low GI foods. Why? People with type 1 diabetes can’t produce sufficient quantities of insulin and those with type 2 diabetes are resistant to insulin. With both types of diabetes, faster glucose release from high GI foods leads to spikes in blood sugar levels. The slow and steady release of glucose in low-glycemic foods helps maintain good glucose control.
- About 269 calories.
- About 4 grams of fat.
- 34 to 45 grams of carbohydrates (canned chickpeas are on the lower end)
- 9 to 12 grams of fiber (dried cooked chickpeas are on the higher end)
- 6 to 7 grams of sugar.
- 10 to 15 grams of protein (dried cooked chickpeas have more protein)
- Bengal Gram channa Flour
Chickpeas are usually rapidly boiled for 10 minutes and then simmered for a longer period. Dried chickpeas need a long cooking time (1–2 hours) but will easily fall apart when cooked longer. If soaked for 12–24 hours before use, cooking time can be shortened by around 30 minutes. Chickpeas can also be pressure cooked or sous-vide cooked at 90 °C (194 °F).
Mature chickpeas can be cooked and eaten cold in salads, cooked in stews, ground into flour, ground and shaped in balls and fried as falafel, made into a batter and baked to make farinata or cecina, or fried to make panelle. Chickpea flour is known as gram flour or besan in South Asia and used frequently in South Asian cuisine.
In Portugal, chickpeas are one of the main ingredients in rancho, eaten with pasta and meat or with rice. They are used in other hot dishes with bacalhau and in soups, meat stews, and salads mixed with tuna and vegetables, olive oil, vinegar, hot pepper, and salt. In Spain, they are used cold in tapas and salads, as well as in cocido madrileño.
Ḥummuṣ is the Arabic word for chickpeas, which are often cooked and ground into a paste and mixed with ṭaḥīna (sesame seed paste), the blend called ḥummuṣ bi ṭaḥīna. Chickpeas are roasted, spiced, and eaten as a snack, such as a leblebi. By the end of the 20th century, hummus had become commonplace in American cuisine. By 2010, 5% of Americans consumed hummus on a regular basis, and it was present in 17% of American households.
Chickpeas and Bengal grams are used to make curries and are one of the most popular vegetarian foods in the Indian subcontinent and in diaspora communities of many other countries served with a variety of bread or steamed rice. Popular dishes in Indian cuisine are made with chickpea flour, such as Mirchi bajji and nirmanakaya bajji. In India, as well as in the Levant, unripe chickpeas are often picked out of the pod and eaten as a raw snack and the leaves are eaten as a leaf vegetable in salads. In India, desserts such as besan halwa and sweets such as Mysore Pak, besan barfi, and laddu are made.
Chickpea flour is used to make “Burmese tofu” which was first known among the Shan people of Burma. In South Asian cuisine the chickpea flour (besan) is used as a batter to coat vegetables before deep frying to make pakoras. The flour is also used as a batter to coat vegetables and meats before frying or fried alone such as panelle (little bread), a chickpea fritter from Sicily. Chickpea flour is used to make the Mediterranean flatbread socca and called Panisse in Provence, southern France. It is made of cooked chickpea flour, poured into saucers, allowed to set, cut in strips, and fried in olive oil, often eaten during Lent. In Tuscany, chickpea flour (farina di Ceci) is used to make an oven-baked pancake: the flour is mixed with water, oil, and salt. Chickpea flour known as kadlehittu in Kannada is used for making the sweet dish, Mysore Pak.
Bengal Gram chana dal/ Flour as Chappati ( bread flat) or Chilla in Breakfast/Chana dal pancake
The glycemic index of raw Bengal gram dal is extremely low around 8 which makes it a superfood for diabetics. This is best understood by the glycemic load which is only 1.4 that depends on the carbohydrate content in 1 serving of raw chana dal (approx. 30 grams). i.e. around 17.9 grams.
To help you understand how the foods you are eating might impact your blood glucose level here is an abbreviated chart of the glycemic index for more than 60 common foods. A more complete glycemic index chart can be found in the link below.
This is an excellent Diet for Gestational diabetes Pregnant women (GDM) or HIP Hyperglycemia in pregnant
Bengal Gram(chana Flour or chana dal)breakfast option Indian/Indian breakfast options/meal/ dinner/lunch
|FOOD||Glycemic index (glucose = 100)|
|White wheat bread*||75 ± 2|
|Whole wheat/whole wheat meal bread||74 ± 2|
|Specialty grain bread||53 ± 2|
|Unleavened wheat bread||70 ± 5|
|Wheat roti||62 ± 3|
|Chapatti||52 ± 4|
|Corn tortilla||46 ± 4|
|White rice, boiled*||73 ± 4|
|Brown rice, boiled||68 ± 4|
|Barley||28 ± 2|
|Sweet corn||52 ± 5|
|Spaghetti, white||49 ± 2|
|Spaghetti, wholemeal||48 ± 5|
|Rice noodles†||53 ± 7|
|Udon noodles||55 ± 7|
|Couscous†||65 ± 4|
|Cornflakes||81 ± 6|
|Wheat flake biscuits||69 ± 2|
|Porridge rolled oats||55 ± 2|
|Instant oat porridge||79 ± 3|
|Rice porridge/congee||78 ± 9|
|Millet porridge||67 ± 5|
|Muesli||57 ± 2|
|FRUIT AND FRUIT PRODUCTS|
|Apple, raw†||36 ± 2|
|Orange, raw†||43 ± 3|
|Banana, raw†||51 ± 3|
|Pineapple, raw||59 ± 8|
|Mango, raw†||51 ± 5|
|Watermelon, raw||76 ± 4|
|Dates, raw||42 ± 4|
|Peaches, canned†||43 ± 5|
|Strawberry jam/jelly||49 ± 3|
|Apple juice||41 ± 2|
|Orange juice||50 ± 2|
|Potato, boiled||78 ± 4|
|Potato, instant mash||87 ± 3|
|Potato, french fries||63 ± 5|
|Carrots, boiled||39 ± 4|
|Sweet potato, boiled||63 ± 6|
|Pumpkin, boiled||64 ± 7|
|Plantain/green banana||55 ± 6|
|Taro, boiled||53 ± 2|
|Vegetable soup||48 ± 5|
|DAIRY PRODUCTS AND ALTERNATIVES|
|Milk, full fat||39 ± 3|
|Milk, skim||37 ± 4|
|Ice cream||51 ± 3|
|Yogurt, fruit||41 ± 2|
|Soy milk||34 ± 4|
|Rice milk||86 ± 7|
|Chickpeas||28 ± 9|
|Kidney beans||24 ± 4|
|Lentils||32 ± 5|
|Soya beans||16 ± 1|
|Chocolate||40 ± 3|
|Popcorn||65 ± 5|
|Potato crisps||56 ± 3|
|Soft drink/soda||59 ± 3|
|Rice crackers/crisps||87 ± 2|
|Fructose||15 ± 4|
|Sucrose||65 ± 4|
|Glucose||103 ± 3|
|Honey||61 ± 3|
|Data are means ± SEM.
* Low-GI varieties were also identified.
† Average of all available data.
The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article “International tables of glycemic index and glycemic load values: 2008” by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.
- Go for tandoori and tikka options as these are baked and lower in fat.
- Dhal is rich in fibre because of the lentils and pulses, but can still be quite oily. Try sharing a portion.
- Choose boiled or steamed rice rather than pilau or fried rice. Fill your plate with lots of salad and yogurt, then add the rice to the remaining space on the plate. You will find there is less room for it, yet you’re still having a full plate of food.
- Choose chapatti of Channa flour rather than naan bread.
- Watch out for the extras you order, such as poppadoms and naan bread.
- Share rich foods, such as kulfi, with a friend. Use a teaspoon, rather than a dessert spoon, so your bites are smaller and your pudding lasts longer.
- Go for roti instead, which is lower in fat and calories – but if you do choose naan bread, tear just a small piece off and place it flat on your plate rather than on top of other food.
Chinese, Thai and Malaysian
- Go for broth-based soups, rather than spring rolls or satays.
- Choose steamed or fragrant rice or noodles.
- Stir-fried vegetables are a filling and healthy side dish.
To get the lowdown on the glycemic index and glycemic load, read more about it herehttps://www.diabetesasia.org/magazine/