July 5, 2022

Indian Food options ideal for people with Type 2 Diabetes

Most of the time, we are aware that Indian Food options are rich, flavorful, hard to prepare, savory, and oily! But did you know that Indian Sub-continental food has various flavorful options that not only soothe the soul but are also very healthy and Diabetes friendly? India is tagged as the ‘Diabetic capital of the world’ because of its high number of diabetic patients globally. With the majority of the populous aged between 45 to 59 years of age, India is the third major contributor to Diabetes. This has led to more Indians making sugar-free sweet dishes and not using artificial sweeteners.

Let us learn what Type 2 Diabetes is and what it does to the patients with the disease. People with Type 2 Diabetes are said to have a lifestyle disorder that affects how our body processes glucose or blood sugar. People with type 2 Diabetes are also assumed to have insulin resistance with common symptoms like frequent urination, blurry vision, eye diseases, unexplained weight loss, increased thirst, recurrent yeast infections, and sometimes even numb hands or feet. But with a controlled diet, Type 2 Diabetes is also manageable. The right dietary choices help manage blood sugar and cholesterol levels while keeping one’s weight in check.

The best Indian Food options that are good for people with Type 2 Diabetes are:

  • Lentil soup, also known as the famous Indian Yellow Dal,
  • Mixed Vegetables and Vegetable curries
  • Whole fruits
  • Indian Salads
  • Indian Buttermilk
  • Multigrain rotis
  • Chicken as a salad or other protein options like chickpeas and paneer (the very prominent Indian Cheese)
  • Indian Brown rice
  • Yogurt or curd as a snack or Yoghurt and curd incorporated Indian food options
  • Tofu or Paneer curry
  • Bajra Roti and other whole wheat
  • Chicken wraps
  • Hummus
  • Herbal tea
  • Saag and other green leafy vegetables like spinach
  • Coconut as a fruit snack or coconut incorporated Indian food options, or the famous coconut chutney
  • Chivda
  • Upma
  • Green tea
  • Soya, also known as soy, and soya incorporated food options
  • Kidney beans
  • Oats
  • Turmeric
  • Bitter gourd
  • And quinoa

Indian Cuisine is known for its incorporation of many food options that are great for one’s health; because Indians have deaths due to many Diabetic cases, they incorporate the use of many Indian ingredients that are Diabetes-friendly, like the ones listed. Many also depend on Indian Cuisine and Indian Spices that aid with healing the body, boosting immunity, and are very good for Diabetic people. It is also very eminent that people with cholesterol also find Indian Cuisine beneficial. Find all these Indian food options that benefit the body in more than one way. We at Little India, Denver, have all your favorite Indian food options that will help you manage your Type 2 Diabetes and your Cholesterol.

It is also known that Healthy diet plans with fiber-rich foods, proteins, and good quality carbs greatly help with Type-2 Diabetes management. You can find the best Indian ingredients that are dished out on one platter at one place that you can specially order at Little India, one of the best Indian Restaurants in Denver, Colorado! We also suggest that any food options which can easily spike up blood sugar levels, such as refined flour, processed sugar, packaged foods, and Glycemic rich foods, should be prohibited in the diet plans for a Diabetic. But you need not fear when Little India is there to provide you with the best Indian food options that help with Diabetes! Come and try it out now!

Indian food is renowned for its rich flavors, aromatic spices, and diverse dishes that tantalize the taste buds. However, if you have Type 2 diabetes, you might wonder if you can still enjoy the delicious offerings of Indian cuisine while managing your blood sugar levels. The good news is that with some knowledge and smart choices, you can savor Indian food without compromising your health.

Indian Food Options and Type 2 Diabetes: A Balancing Act

Balancing your love for Indian food with your diabetes management requires making mindful choices. Here’s how you can do it:

1. Embrace Whole Grains:

  • Indian cuisine offers a variety of whole grains like brown rice, quinoa, and whole wheat roti (flatbread). These options have a lower glycemic index, meaning they cause a slower rise in blood sugar levels.

2. Fiber-Rich Legumes:

  • Lentils, chickpeas, and black beans are staples in Indian cooking. They are rich in fiber, which can help stabilize blood sugar levels.

3. Lean Protein:

  • Opt for lean sources of protein like grilled chicken, fish, or tofu. These can provide satiety without causing significant blood sugar spikes.

4. Portion Control:

  • Indian restaurants often serve generously sized portions. Be mindful of portion sizes to avoid overeating.

5. Spice It Up:

  • Indian spices like turmeric, cinnamon, and fenugreek have been linked to improved blood sugar control. Embrace these flavors in your dishes.

6. Choose Wisely:

  • Some Indian dishes are heavy on sugar and unhealthy fats. Opt for dishes with tomato-based sauces rather than creamy ones, and inquire about sugar content when dining out.

7. Monitor Carb Intake:

  • Keep track of your carbohydrate intake, as this has the most significant impact on blood sugar levels. Choose carbs wisely and spread them throughout the day.

8. Mindful Cooking Methods:

  • When preparing Indian food at home, opt for healthier cooking methods like grilling, baking, or steaming instead of frying.

Indian Food Options for Type 2 Diabetes:

Now, let’s explore some diabetes-friendly Indian dishes:

1. Tandoori Chicken:

  • This dish features marinated and grilled chicken, seasoned with yogurt and spices. It’s a high-protein, low-carb option.


2. Chana Masala:

  • A flavorful chickpea curry made with spices, tomatoes, and onions. Chickpeas are rich in fiber and protein.

3. Saag (Spinach) Curry:

  • A nutrient-packed dish made with spinach and various spices. It’s low in carbs and high in vitamins.

4. Grilled Fish:

  • Fresh fish, marinated with Indian spices and grilled to perfection, is a protein-rich choice.

5. Vegetable Biryani:

  • A fragrant rice dish with vegetables and aromatic spices. Use brown rice for a lower glycemic option.

6. Raita:

  • A cooling yogurt-based side dish with cucumbers, mint, and spices. It complements spicy dishes and adds protein.


Conclusion: Savoring Indian Cuisine with Confidence

Indian food is a tapestry of flavors, and there’s no need to miss out on it if you have Type 2 diabetes. By making mindful choices, embracing whole foods, and monitoring your portions, you can enjoy the diverse and delicious world of Indian cuisine while keeping your blood sugar levels in check.

Remember to work closely with your healthcare provider or a registered dietitian to create a diabetes management plan that suits your specific needs and preferences. With the right knowledge and choices, you can continue to delight in the rich tapestry of Indian flavors while prioritizing your health.