Cabbage

For every 100 g of cabbage, you’ll get 2.2 g of carbohydrate.

Cauliflower

For every 100 g of cauliflower, you’ll get 4.1 g of carbohydrate.

Broccoli

For every 100 g of broccoli, you’ll get 3.1 g of carbohydrate.

Tomatoes

Tomatoes only contain 3.89 g of carbs for every 100 g. You can eat them raw, roast them, or use them into a salad.

Cucumbers

Cucumbers are a refreshing and nutritious addition to any salad as they contain just 2.16 g of carbs for every 100 g.

Radish

For every 100 g of radish, you’ll get 3.63 g of carbohydrate.

Zucchuni

For every 100 g of zucchuni, you’ll get 2.7 g of carbohydrate.

Green Gram or Mung Bean

For every 100 g of boiled and sprouted mung bean, you’ll get 4.2 g of carbohydrate.

Spinach

For every 100 g of spinach, you’ll get 3.63 g of carbohydrate.

White mushrooms

Mushrooms contain only 3.26 g of carbs per 100 g.

Lettuce

Perhaps one of the most popular, though least nutritious, vegetables, lettuce has only 2.97 g of carbohydrate per 100 g.

Reference:

https://www.medicalnewstoday.com/articles/318601.php

Fruits and Vegetables with zero or minimal GI:

• Avacado
• Artichoke
• Cucumber
• Broccoli
• Cabbage
• Celery
• Cauliflower
• Green Beans
• Mushroom
• Spinach
• Peanuts
• Lettuce

 

Nuts with zero or minimal GI:

• Almonds
• Hazelnuts
• Macademia
• Pecans
• Walnuts

 

 

Glycaemic index (GI) is an indicator of how high the blood sugar levels can rise when you eat something. When people with type 2 diabetes mellitus eat foods with high GI, it results in a sudden rise in their sugar levels. On the other hand, low GI foods provide energy slowly unlike high GI foods and keep one full for a longer time. This helps in losing weight and lowering the fat levels. Foods like fruits, veggies, beans, brown rice, oats, etc. are better-suited for diabetics.

Glycemic – Index                 Diabetes

High    70 and Above     To be avoided completely

Medium   56 – 69     Can be eaten in restriction

Low   55 and Below     Should be included liberally

 

FOOD	GI
Roasted and salted peanuts	14
Cherries	22
Whole milk	27
Skimmed milk	32
Apples	38
Pears	38
Apple juice, unsweetened	40
Noodles	40
All Bran	42
Oranges	44
Orange juice	46
Brown Rice	50
Banana	55
Basmati Rice	58
Honey	58
Ice cream	61
Coca cola	63
White bread	70
Watermelon	72
Cornflakes	84

 

MENU	AMOUNT	CALORIES(Kcal )	PROTEIN(gm)
EARLY  MORNING
Fenugreek seeds + Water	1 spoon + 1 cup	—–	—–
Tea(without sugar)	1cup	35	4
Marie biscuits	2	50	——–
		Total calories-91	Protein-4
BREAKFAST
Stuffed Methi roti	1	91	3.5
Curd	50 gm	30	1.5
		Total calories-121	Protein-5
OR
whole boiled eggs	2	170	12
MID-MORNING
Apple	1	40	——
LUNCH
Chapati	2	170	6
Capsicum veg	1 med bowl	67.5	1.5
Dal	1 med bowl	130	6
Salad	1 med bowl	30	2
		Total calories-397.5	Proteins-15.5
EVENING
Milk	1 cup	35	4
Roasted chana	1 small bowl	85	6
		Total calories-120	Protein-10
DINNER
Chapati	2	170	6
Lauki veg	1 med bowl	75	2
Curd	50 gm	30	3.1
		Total calories-275	Proteins-11.1
		Total calories – 1050 kcal	Total protein- 50.5 gm

 

Ingredients

• Rice – 1 cup (Idli Rice/ Raw rice / Combination of both)
• Toor dal (Tuvaram Paruppu) – 1/2 cup
• Channa dal (Kadalai Paruppu) – 1/2 cup
• Moong dal (Paasi Paruppu) – 2 tbsp (optional)
• Urad dal (Ulitham Paruppu) – 2 tbsp
• Salt – as needed
• Dry red chilies – 4
• Asafoetida – 1/4 tsp
• Ginger – 1 ” piece
• Fennel seeds – 1 tsp
• Curry Leaves – few
• Oil – for making adai

Optional Ingredients

• Onion – 1 (chopped)
• Grated coconut – 2 tbsp
• Coriander- handful (finely chopped)

Method

1. Wash the rice and lentils couple of time. Soak it with just enough water along with dry red chillies for 1 hour.
2. Take it along with the soaked water in a mixie or blender. Also add the ginger, fennel seeds, asafoetida, curry leaves and salt.
3. Grind it to a thick coarse batter. You could make the batter thinner if you prefer but traditionally adai is thick and coarse. Mix in chopped onions or chopped coriander leaves or grated coconut if you prefer. You could also make plain adai without adding anything.
4. Heat a cast iron dosa griddle or a non stick pan. Take a spoonful of the batter and pour in the center. Spread the batter using circular motion with the back of the spoon.
5. Pour some oil in the center of the adai and also in the sides. Cover with a lid and cook for couple of minutes.
6. Flip and cook until both the sides are done. Usually it takes 2 minutes on each side. Leave the adai little longer on the tava uncovered if you prefer crispy adais.

Ingredients

• Oats – 1 cup
• Onion – 1/2 (finely chopped)
• Green Chilly – 1 (finely chopped)
• Garlic – 1 clove (minced)
• Salt – to taste
• Pepper powder – a pinch
• Water- 1 cup
• Milk – 1 cup
• Oil – 2 tsp
• Coriander- for garnish

Method

1. Heat oil in a pan and saute the onions, green chilly and garlic till they begin to sweat.
2. Now add the oats and fry along with it for 2 minutes.
3. Add salt and water and allow it to a boil.
4. Now add the milk and pepper powder to it and allow it to boil.
5. Garnish the rich and creamy oats soup with coriander or green onions. Serve piping hot with a slice of bread.

Variations

• You can add some finely chopped vegetables to the soup like carrots, green peas, etc.
• You can also add a pinch of garam masala or cumin powder to make the soup more flavorful.

Ingredients

• Ragi grains – 2 cup (You can also use 1.5 cups of Ragi Flour or Raikon instead)
• Urad dal – 1/2 cup
• salt – 1 tsp

 

Preparing Ragi Idli Batter

1. Soak urad dal and ragi grains separately for minimum 3 hours or overnight.
2. Grind the urad dal separately till it become fluffy.
3. Next grind the ragi separately (if using ragi grains).
4. Mix the urad dal batter and ragi batter together with required salt. (Note: If you are using ragi flour, grind the urad dal to a smooth batter and mix in the ragi flour to this. Add little water and mix to get a idli batter consistency.)
5. Whichever method you follow, let the batter ferment overnight or until it doubles in volume. (Note: If you are in a cold country, leave the batter in the oven with the light on to aid the fermentation process.)
6. After it ferments, you can make idlis or dosa immediately. You can also store the batter in the fridge for 3-4 days.

Making Ragi Idli

1. Grease the idli plates with few drops of oil. Fill the concave portion of the idli plate with the ragi batter.
2. Steam them for another 10 minutes in the idli vessel or any other closed vessel (it should not be air tight). Once the idlis become fluffy switch off the stove and allow it to rest for 2 minutes.
3. Remove them using a wet knife or spoon. Serve.

Making Ragi Dosa

1. Heat the dosa pan. Make it hot enough to sizzle away drops of water.
2. Pour 3 or 4 drops of oil and spread it on the pan. Pour some ragi batter and spread it using the spoon in a circular motion.
3. Add few drops of oil around the edge of the dosa. Wait for the batter in the edges to become slightly brown.
4. Now flip the dosa and cook the other side. Ragi dosa is ready for serving. This dosa will not get crispy like the regular dosa. Just cook it for 2-3 minutes per side.

CUMIN CAULIFLOWER RICE 

 

INGREDIENTS

• 1 medium-large cauliflower
• 1 Tbsp cumin seeds
• 1/2 cup sliced almonds
• (optional)
• 1/2 cup raisins (golden raisins preferable)
• salt to taste

INSTRUCTIONS

1. Shred cauliflower with a food processor, or use a cheese grater.
2. Put riced cauliflower into a large pot and cover with water.
3. Bring to a boil and cook for 4-6 minutes.
4. Remove from heat, strain water, and mix in remaining ingredients.
5. Add salt if desired.

 

Smoky Roasted Cauliflower 

 

 

Ingredients

• 1 large cauliflower head, cut into florets
• 1 tsp smoked red chilly
• 2 garlic cloves minced
• ½ tsp salt
• 2 tbsp olive oil

Instructions

Preheat oven to 400ºF.

In a bowl place the cauliflower florets, smoked paprika, salt and olive oil. Mix to combine.

Arrange in a single layer on a baking sheet lined with parchment paper and bake for 15 minutes. Remove from the oven, sprinkle with minced garlic and gently toss.

Bake for 10-15 more minutes or until tender and browned.

 

 

Garlic Herb Lime Cauliflower Rice 

 

 

Ingredients

• 1 head of cauliflower
• 1/2 cup chopped coriander
• 5-10 cloves of garlic (the more the better)
• 1 lime
• sea salt and fresh ground pepper to taste
• Sesame oil for sauteing

 

Instructions

• Finely dice the garlic cloves and herbs.
• Wash the head of cauliflower, remove the stem/core, and break into smaller chunks.
• Using a food processor or a box grater, shred the cauliflower. It ends up roughly the size of rice.
• Heat a couple tablespoons of sesame oil in a large saute pan over medium heat.
• When the oil is hot, add the garlic and saute until very lightly browned. Add the riced cauliflower.
• Stir the riced cauliflower around until coated with some of the oil and place the lid on the pan. You may find that you need to add a bit more oil.
• Cook for 5-7 minutes and then stir in the fresh coriander.
• Replace lid and cook for a few more minutes and then remove from heat.
• Add a dash of salt and pepper to taste. Toss with the fresh lime juice right before serving.
• Stores well in the fridge for a few days.

 

Cauliflower Salad 

 

Ingredients 

• 1 head of cauliflower, broken up into bite-sized pieces
• 1 small onion, chopped
• ¼ cup clean mayonnaise
• ⅛ cup extra virgin olive oil
• ¼ cup apple cider vinegar
• ½ tsp. sea salt
• ½ tsp. black pepper
• ¼ cup pumpkin seeds

Instructions 

• Wash and break up the cauliflower into bite-sized pieces and put in a bowl (with a lid so you can toss it all together) with the chopped onion.
• Whisk together the mayonnaise, oil, vinegar, salt and pepper.
• Add the pumpkin seeds, and the dressing to cauliflower and onion.
• Toss together well.
• Let marinate for a couple hours or overnight.
• This salad will also keep a couple days in the fridge without going bad or getting soggy.

 

Whipped Cauliflower Puree 

 

Ingredients

• 2 pounds cauliflower
• 4 ounces butter or ghee
• 1 tsp. garlic powder
• ½ tsp. black pepper
• ½ tsp. sea salt
• ¼ cup coconut milk, heavy cream, or chicken stock fresh chopped coriander for garnish (optional)

Instructions

• Steam your cauliflower until tender.
• Place the cooked cauliflower, butter, garlic powder, black pepper, sea salt, and coconut milk/cream/or chicken stock in your blender or food processor.
• Blend until smooth and creamy.
• Serve with fresh coriander garnished on top.
• This recipe freezes nicely, so make extra and portion it up for a quick side dish on a busy evening.

 

There is a myth that diabetes patients should not eat fruits, which is absolutely wrong. Diabetes patients can consume fruits which are rich in fibre and contain low glycemic index. Glycemic index is number associated with a particular food which indicates the food’s effect on person’s blood glucose.

Usually juices should be avoided since they are robbed off of fibre hence might spike the blood glucose level. Fruits with high glycemic index should be consumed moderately and also not to be taken along with main course and to be taken in between as a snack.

POMEGRANATE

It is rich in antioxidants and helps body from free radicals and chronic diseases.

GRAPES

It helps in modulating blood glucose and improves immunity and promotes healthy skin.

APPLE

It is rich in fibre hence diabetics can consume without any hesitation.

BLUEBERRIES

The deep pigment in the fruit helps to reduce the risk of diabetes.

STRAWBERRY

It has low glycemic index and helps to improve immunity and fights cancer.

GUAVA

It is rich in dietary fibre and also  with low glycemic index.

WATER MELON

It is rich in potassium which helps in proper functioning of kidney which in turn keep blood uric acid at lower limits.

CHERRIES

They are rich in antioxidant called anthocyanin which helps improves the function beta cells in pancreas and control blood sugar.

PAPAYA

It is also rich in antioxidants and protects heart and nerves from irregular sugar level.

ORANGE

Citrus fruits not only slows the glucose uptake but also inhibits the movement or transport of glucose through the intestines and liver.

APRICOTS

Four fresh apricots can provide more than 50% of daily vitamin A requirement.

PEARS

They are excellent source of fibre and vitamin k, and helps prevent constipation.

KIWI

They are good source of potassium, fibre and vitamin C.

INDIAN GOOSEBERRY

It is a very rich source of vitamin C and helps to protect the body from radicals.

REFERENCE

https://www.everydayhealth.com/type-2-diabetes/best-fruits-for-diabetes

http://food.ndtv.com/health/10-diabetic-friendly-fruits-to-help-you-manage-diabetes-better-1269733