Diabetes Nutrition Lists for Indian Foods SStttaarrcchheess///BBrreeaaddss///PPuulllsseess///DDaalllss OOttthheerr CCaarrbboohhyyddrraattteess::: (15 grams carbohydrate, 3 grams protein, SSwweeeetttss aanndd SSnnaacckkss 1 gram fat and 80 calories per serving) (15 grams carbohydrate, 3grams protein, 0-5 grams fat,> 80 calories Aviyal ½ cup per serving) Chapati/Sookhi/Roti/Phulka, 6” 1 Cassave ½ cup Bhel puri* 1 oz. Chickpeas, cooked ½ cup Bhujjia* 1 oz. Dalia, cooked ½ cup Cauliflower Bhajia* 2 pieces Dhansak* ½ cup Chevda mix* 1 oz. Dhokla*, 1” square 1 Chhunda (mango pickle) 2 Tbsp. Dosa, plain 1 Chutney, tamarind 2 Tbsp. Idli, plain 3” Remember: a healthy diet Dahi vadai, non fat Kasha ½ cup and daily exercise are good yogurt* 2 pieces Matki usal* ½ cup for you AND your baby! Ghari, no ghee* 1 Mumra (puffed rice) 1 ½ cup Gulabjammun* 2 med. Naan, 8”x2” ¼ Halwa, carrot & milk* 1 piece Paratha/Thepala*, 6” 1 Halwa, sooji & milk* ¼ cup Plaintain ½ cup Handava*, small 1 Plaintain, green 1/3 cup FFrruuiiittt Kachories, vegetable* 2 Poha* 1 cup (15 grams carbohydrate and 60 calories Kachories, mungdhal* 2 Potato Subji, low fat ½ cup per serving) Kadhi* 1 cup Puries*, 5” 2 Khandavi* 6 pieces Rasam 1 cup Banana chips* 1 oz. Khichadi, no ghee ½ cup Rice milk ½ cup Figs, fresh 2 Kulfi* ½ cup Rice, cooked 1/3 cup Guava 1 ½ Kheer* ½ cup Roti (bajra, corn, juwar) , 6” ½ Jambu 6 Ladoo, wheat* 1 small Sambar ½ cup Loquat 4 Magas* 1 ½” x 1 ½” Sweet potato (shakarkhandi) 1/3 cup Mathia* 2 thin Yam (suran) 1/3 cup Passion Fruit ½ Mohanthal* 1 ½” x 1 ½” Sapota (chiku) 1 med. - - - - - - - - - - - - - - - - - - - - - - - - - - - Seetaphal 1 med. Muthia, dudhi + wheat flour* 4 pieces 1 cup cooked (thin) or Namkeen (snack mix)* ½ cup ½ cup cooked (thick): Nankhatai* 2 small MMiiilllkk aanndd YYoogguurrttt Pakoda, spinach* 3 pieces Dal, Masoor (12 grams carbohydrate, 8 grams Pani puri* 6 Dal, Arhar protein, 1 gram fat and 90-110 calories Papad 2 Dal, Urad per serving) Pav Bhaji, small* 3 oz. Dal, Chana (Bengal gram) Petha, pumpkin, 2” ½ piece Dal, Moong (greengram) Potato Paratha*, 6” 1 Dal, Mooth (mothbeans) Milk, fat free, 1%, Rasagolla* 2 med. Dal, Toor 2% or whole 1 cup (8 oz.) Rasmalai, in reg milk* 2 small Dal, Tomato Evaporated skim milk ½ cup Samosa, vegetable* 2/3 Val (field beans) Buttermilk 1 cup (8 oz.) Shrikhand* ¼ cup Vatana (peas, dry) Yogurt, plain 1 cup (8 oz.) Undhiyu, w/1 tsp oil* ½ cup Cow Pea (Lobiya) Yogurt, flavored See label Uppuma, w/1 tsp oil* 1/3 cup Muth (mothbeans) Lassi, fat free, sugar free 1 cup (8 oz.) Uttapam, vegetable* ½ small Moong (greengram) Masala Tea, 1% milk 1 cup (8 oz.) Vegetable cutlet* 1 med. Rajmah Chana (Bengal gram) *Indicates carbohydrate item includes fat: avoid or limit to prevent excess weight gain! Diabetes Nutrition Lists for Indian Foods Vegetables Fats (5 grams carbohydrate, 2 grams (5 grams fat and 45 calories per serving) For More protein, 25 calories per serving) Sesame seeds 1 Tbsp. Information: In general: Tahini paste 2 tsp. Cooked vegetables ½ cup Oils 1 tsp. Raw vegetables 1 cup Traditional Indian Food Charts Ghee 1 tsp. - - - - - - - - - - - - - - - - - - - - - http://www.diabetesindia.com/diabet Bean sprouts (mung) Coconut, shredded 2 Tbsp. es/diets_charts.htm Beets (chukandar) Sunflower seeds 1 Tbsp. Brinjal Pumpkin seeds 1 Tbsp. Broad beans (papdi) American Association of Cauliflower (gobi) Physicians of Indian Origin, listing information on diabetes in English, Cluster beans (guvar) Meat and Meat Hindi and Gujarati Cow pea pods Substitutes http://aapiusa.org/care/healthandnutri Cucumber raita (7 grams protein, 35-100 calories tion.htm Dill (suva bhaji) per serving) Drumsticks (surgavo) Eggplant (brinjal) Cooked dhal or legumes ½ cup American Diabetes Association Fenugreek leaves (methi) (contains 15 grams carbohydrate) http://www.diabetes.org Green papaya Paneer, 1% milk ¼ cup Kankoda (golkandra) Paneer, whole milk ¼ cup Karela Ground meat kabab 1 oz. Free nutrition database Kohlrabi Tandoori chicken 1 oz. http://www.calorieking.com Leeks Goat meat 1 oz. Okra (lady’s fingers) Chicken/fish/lamb tikka 1 oz. Tempeh ¼ cup Healthy recipes w/nutrition facts Parwar Tofu 2 oz. http://www.cookinglight.com Pea pods Egg 1 Pink beans (valore) Ridge gourd (torai or turia) Indian Pregnancy information Taro leaves http://www.indianwomenshealth.com Taro roots Free Foods (Contain fewer than 20 calories per serving. Read the Nutrition Facts Label for Pregnancy information NOTE: Avoid Bitter melon more information) http://www.babycenter.com (Momordica charantia), also Coriander Chutney 1 tsp. known as Coriander, fresh ½ cup Pregnant Women with Diabetes Momordica charantia, Ginger, fresh ¼ cup chat room Balsam Applem, Balsam Jheera pani ½ cup http://boards.babycenter.com/n/pf Pear, Bitter Gourd or Marinated chilies 1 x/forum.aspx?listMode=- Karela, during pregnancy. Raita 3 Tbsp. 1&nav=messages&webtag=bcus1 This herb may cause Rasam 1 cup 143961 miscarriage or preterm labor. .