Have A Night Out………Enjoy !

Dr. S.M.Sadikot.
Hon. Endocrinologist,
Jaslok Hospital and Research Centre,
Mumbai 400026

Waiter

You have diabetes. Does that mean that you cannot treat yourself to a night out?

Far from it!

Just because you have diabetes does not mean that you cannot enjoy having meals in restaurants, weddings, festivals or at a friend's house!

In fact the variety of foods available to you typical of different regions and countries makes for a very interesting variety in your meal plans. All you need to do is to eat sensibly.

Difficult?

Not really, Let us show you how………

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Eating out in an Indian Restaurant

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Eating out in a Chinese Restaurant

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Eating out in a French Restaurant

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Eating out in an Italian Restaurant

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Eating out in Japanese Restaurant

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Eating out in a Thai Restaurant

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Eating out in a Mexican Restaurant

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Eating out in an Arabian Restaurant

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Eating out in a Greek Restaurant

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Eating out in a Spanish Restaurant

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Eating out in a Korean Restaurant

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Eating out in a U.S. Southern Style Restaurant

Indian cuisine offers tremendous regional diversity

Every region of India has its own style of cooking. In northern India, spices are usually ground before being added to dishes; in the south, they are added whole, then ground into a paste with other ingredients. In the north you'll find wheat, basmati and jasmine rice and other grains. Dishes native to the south often rely on coconut milk. India's Persian influence turns up in lamb and mutton dishes that often feature dried fruit and nuts. The Portuguese influence in the southwest regions puts pork, goat and duck on the menu. From India's Hindu population come dozens of delicious vegetarian choices based on lentils, peas and beans mixed with vegetables and dairy products.

Almost any Indian dish is bound to include blends of several fragrant ingredients, including cumin, coriander, cardamom, mustard, saffron, ginger, cinnamon, cloves, chilies, turmeric, tamarind, curry leaves, fenugreek seeds, pomegranates and dozens more. Also used in Indian dishes are a variety of nuts, different types of rice and plenty of dairy products, including yogurt, buttermilk, homemade cheeses, cream and sour cream.

Indian Food

The most popular Indian dishes are the ones called tandoori, which refers to both the dish itself and the kind of oven in which it is cooked. The tandoori oven is made of clay and fueled with charcoal. It reaches extremely high temperatures, meaning foods can be cooked very fast. Other popular choices include a variety of curries, which is basically any dish seasoned with curry powder (a mix of spices), kebabs (skewered, grilled meats) and dals, or lentil, chickpea and bean options. Sweet-and-sour chutneys are traditional accompaniments to many dishes, as are papads, the crispy, wafer-thin slices of lentil-flour dough.

  • Raita: Yogurt with cucumbers, often served as a side dish to tame the fire of spicy dishes.
  • Pakora: Fritters made with vegetables, chicken, cheese or meat.
  • Samosa: Seasoned lamb, potatoes and peas enclosed in a pastry crust.
  • Biryani: Rice-based dishes of spiced lamb, chicken, shrimp or vegetables, sometimes including nuts.
  • Vindaloo: Spicy chicken, duck, lamb or shrimp cooked in a tangy sauce with potatoes, herbs and spices.
  • Kebab: Seasoned chicken, lamb or shrimp and vegetables skewered and cooked on a charcoal grill.
  • Korma: Mildly spiced cubes of lamb or chicken (and sometimes nuts) cooked in cream sauce.
  • Dal: Dishes of spiced red or green lentils, chickpeas, mung beans, kidney or other beans, sometimes cooked with tomatoes.
  • Kofta: Lamb or vegetable balls simmered in sauce.
  • Saag Paneer: A homemade cheese cooked with spinach and spices.
  • Lassi: Delicious yogurt shakes that can be served sweet or salty, for breakfast, lunch or as a snack. Some combine herbs and spices, while some use rose water and mango or other fruit.

Appetisers and Starters

Samosas

(Fried Patties Stuffed with Lamb and Vegetables)

Pakoras

(Onion, Potato, Chicken or Vegetable-Stuffed Fritters)

Assortment of Naans

(Leavened Flat Breads Baked in the Tandoor Oven)

Baingan Bharta

(Curried Eggplant Puree)

Served with Chappatis

(Unleavened Bread)

Pappadum

(Baked Spiced Lentil Wafers)

Jhinga Tikka

(Shrimp Patties)

Green Salad with House Dressing and Raita

(Yogurt-Cucumber Dip/Salad)

Lentil Soup

Many of the appetizers are fried, so be careful when ordering. Many of the dressings and sauces in Indian cooking are yogurt based and work well in a low fat diet. It is always a good idea to ask before ordering.

Green house salad with light house dressing and Raita with Cucumber is a good choice.

Lentil Soup and Naan would be a good choice for more balance (less fat, more vegetable protein and fiber).

Entrees (Main Courses)

Chicken Tikka

(Tandoori Chicken Kabobs)

Tandoori Prawns or Fish
Beef, Lamb or Chicken Curry
Served with Rice Lamb Dahl

(Tender Chunks of Lamb with Lentils, Tomato & Onion)
Served with Rice

Vegetable and Shrimp Biriyani

(Basmati Rice Dish)

Curried Chick-Peas

Served with Rice

Inquire about all the elements in a specific dish. Because Indian food combines so many different ingredients, menus often do not list them all. Remember that vindaloo usually includes potatoes, and that lentils and/or rice may be plated along with your food. Stick to kebabs, tandoori dishes and curries, which are pretty straightforward and basically derive their flavor from herbs and spices.

The Chicken Kabobs are probably the best choice for entrees on this menu.

Tandoori baked items, such as the Chicken Kabobs, are often marinated in yogurt and spices, giving flavor and tenderness without much added fat.

Curries tend to be higher in fat and often contain coconut milk.

Ghee (clarified butter) is often used first to sauté vegetables

  • Dishes mixed with Rice and Vegetables often have coconut milk as part of the sauce ingredient.
  • Ghee (clarified butter) is also used quite a bit in sauteing vegetables and adding to sauces.

Try to order meat and starch items separately to have a better idea of the serving sizes of each.

Curried chick-peas with rice would be a nice vegetarian selection with a green salad on the side. It is important, though, to watch out for mixed vegetarian dishes. Legumes mixed with rice can have a very high carbohydrate count.

Desserts

Gulab Jamun

(Deep Fried Dough Balls)

Kheer

(Rice Cooked with Milk, Served Cold with Almonds)

Halva

Semolina fudge-like dessert

Kulfi

Mango Juice Ice Cream

  • Basically, a NO-NO for people with diabetes, but if you have to indulge, take a small portion.
  • Kheer is a thin rice rudding, and is the lowest fat choice here.
  • If the carbohydrate in the fruit is not a problem, ask your waiter for a fresh fruit selection for dessert. There are wonderful tropical fruits in India which can be a special treat.

Look for the high fiber, low-fat dishes. Great choices are beans, dals and legumes like rajma, toor dal and moong dal, and dark green vegetables such as broccoli, cabbage, and spinach. When it comes to salad, go for the green bean or three-bean dishes, tofu salad, Chinese chicken salad or pasta salads mixed with vegetables. Choose whole grain foods such as brown rice, bulgur, couscous, whole wheat bread, pasta or buckwheat noodles. Everyone benefits from eating these foods, not just people with diabetes. Grains like spelt and quinsa are high in fiber and hypoallergenic as well.

Indian Buffet

Watch out for dishes loaded with mayonnaise, sour cream and butter such as macaroni or egg salad and creamy dishes. Choose veggies that are light on salad dressing, cheese or cream sauce. If you can, make your own dressing with a little olive oil and vinegar. Also consider cooking with nonfat milk, yogurt and low fat cheese, instead of whole milk and heavy cream.

Vegetables and grains should fill up most of your plate. Choose small portions of lean meat, poultry or fish. Select grilled chicken without the skin and limit batter fried dishes. Rather than choose dishes such as curries made with coconut milk, try choosing stir fried curries with brinjal, okra, karela, or moong bean sprouts. Instead of choosing bhajjias, vada, and channa dal, try choosing healthier items such as a lentil or vegetable with paneer dish.

What's for dessert? It's hard to beat fresh fruits such as berries, grapes, oranges, cantaloupe or watermelon. Fruit is an excellent source of fiber, vitamins and minerals, and has zero fat. Everyone, including people with diabetes, should eat three to four servings of fruit a day. Limit fried sweets like jamun, milk sweet, and halwas, and sugared fruits such as aam pappad and honeyed jackfruit. If you can't resist, have a small serving.

It's best to drink water, unsweetened tea or diet beverages. Add a wedge of lemon for flavor. Herb teas are good too, if available, choose water with a high mineral content. If you choose to drink alcoholic beverages, limit your intake to no more than one drink a day for women, two for men, and drink only with a meal.

Good Choice

Bad Choice

Cereals / Pulses Plain Roti, Tandoori Roti, Roomali Roti, Plain Naan, Plain Rice, Idli, Brown Bread, Bagel, Bun etc. Plain yellow Dal, Rajmah, Chole Puri, Parathas, Kachoris, Butter Naan, Khasta Roti, Bhaturas, Kulchas, Biryani, Garlic Bread, Croissant, Chop suey, Dal Makhni
Vegetables Stir fried vegetables, Vegetables cooked with less gravy, Steamed vegetables. Tawa or tandoori vegetables, Ratatouille, Spinach with hot seasame sauce, Khumb palak, Khumb Makai etc. Vegetables cooked in thick gravy, Vegetable Koftas, Pakoras, Aloo Dums, Potato Chips, Bhindi fry. Paneer Makhnis, creamed mashed potatoes, Vegetable Manchurian, Salt and pepper vegetables.
Meat/Fish/Chicken Poultry and Fish better than red meat, Any dish which is boiled, steamed, tandoori, stirfried, grilled, Tawa or roasted. Like Grilled Chicken, Tandoori Chicken, Steamed or Grilled Fish, Chicken Kababs, Teriyaki Chicken, Coc au vin, Chicken Stroganoff (with out cream added to it). etc. Red meat with high fat content, fish or chicken that is deep-fried, fried or cooked in rich gravy. Like Butter Chicken, Chicken Kormas, Fried Fish, Meat Koftas, Chicken Kiev, Cutlets, Malai Chicken Tikkas (which are deep fried), Crumb fried chicken, Chilli chicken in garlic sauce, Lobsten thermidor, Organ Meats like Liver, Kidney, Brain etc.
Sauces and Dressing Tomato sauce, Vinegar and lime juice, Low fat youhurt dressing, Dijon mustard, Tomato Concasse. Mayonnaise, Thousand island, Caesars dressing, Hollaindaise sauce, Bearnaise sauce, Guacomole.
Milk and its Products Plain low fat milk, curd, yogurt, Raita with vegetables. Cottage Cheese. Milk shakes, ice creams, Dahi bara, Dahi pakori / bhoondi. Cheese in sauces, or in baked dishes.
Soup Clear Soup, Gazpacho, Hot and Sour Soup, Plain vegetable soup, tomato Shorba, pumpkin lentil sup, consommé, Tom Yum soup. Creamed Soup like cream of mushrooms, asparagus, chicken, Paya soup, Egg drop soup, Tom Kha Kai (thai soup with coconut milk added).
Snacks Idli, Khaman, Khandvi, Dhokla, Fruit Chaat, Upma, Poha, Grilled Chicken Sandwich, Burritos and Fajitas. Vadai, Pakora, Samosa, Bhajiyas, Pies, Patties, Sandwich with chicken salad with rich dressing, Enchiladas, Chimchangas.
A sensible choice can save so many calories!

For This

Calories

Substitute This

Calories

Calories Saved

SNACKS
Kachori, 1 190 Samosa, 1 103 87
Patti, 1 201 Cutlet, 1 126 75
Potato Vada, 1 118 DahiVada, 1 83 35
Potato Bajia, 4 240 Onion Bajia, 6 197 43
Chaat, 100gm 474 Bhelpuri, 100gms 182 292
Potato Chips, 20gm 108 Peanuts (roasted) 1 tbsp 86 22
Walnuts, of halves 128 Pistachio Nuts, 30 88 40
BEVERAGES
Orange Juice, 100ml 96 Tomato Juice, 100ml 45 51
Alcohol (Rum/Whisky) 43ml 105 Brandy (30ml / Beer 1 glass) 74/110 32/5
Soft Drink, 1 bottle 85 Squash, 1 glass 69 16
MEATS / POULTRY
Egg (Fried/Scrambled) 1 120 Egg (Boiled) 1 77 43
Mutton Leg (Roasted), 1 serving 220 Chicken (Roasted) 1 serving 189 31
Mutton Liver (Fried) 50gm 142 Mutton Kidney (Fried) 50gm 100 42
Mutton (Uncooked), 100gm 194 Beef/Pork, 100gm 114 80
Pomfret (Fried), 1 serving 205 Mackerel (Fried) 1 serving 136 69
Salmon (Steamed) 100gm 199 Prawns (Fried without shell) 100gm 104 95
CEREAL FOODS
Wheat Paratha, 1 304 Wheat Puri, 1 68 236
Bajra/Jowar Chapati, 1 108/106 Wheat Chapati, 1 40 68/66
Rice (Boiled), 140gm 238 Idli (Rice), 2 piece 130 108
Idli (Rice), 2 piece 130 Idli (Suji), 2 piece 16 114
Upama, 1 plate (260gm) 397 Sada Dosa1, (100gm) 210 187
PULSES
Bengal Gram (Roasted), 100gm 369 Bengal Gram (Cooked), 100gm 105 264
Black Gram (Cooked), 100gm 105 264
Green Gram (Cooked), 100gm 105 264
Lentil Gram (Cooked), 100gm 105 264
Red Gram (Cooked), 100gm 105 264
Masoor Dal with Ice, 100gm 118 Mixed Pulses with Vegetables, 100gm 88 100
Bean Sprouts Salad, 1 serving 85 Moong Sprout Salad, 1 serving 53 32
VEGETABLES
Potato (Fried), 1 cup 450 Potato (Baked), 1 cup 100 350
Potato (Mashed), 1 cup 245 Potato (Boiled), 1 83 162
Peas (Fresh), 100gm 109 French Beans, 100gm 30 79
Brinjal (Cooked), 100gm 69 Pumpkin (Cooked), 1/2 cup 33 36
Onion (Fresh), 1 45 Tomato (Fresh), 1 20 25
Tomato (Stuffed & Baked), 1 58 Tomato Slices (Baked), 4 39 19
Corn (Baked), 1 84 Cabbage (Shredded), 1/2 12 72
Carrot (Fresh), 1 45 Cucumber (Fresh), 1 12 33
FRUITS
Banana, 1 132 Apple, 1 56 76
Mango, 1 122 Melon, 1/2 37 85
Grapes, 22-23 70 Plum, 1 30 40
Pomegranate, 100gm 90 Papaya, 1/3 medium 32 58
Pear, 1 84 Pineapple, 1 slice 44 40
Grape-Fruit, 1/2 medium 72 Peach, 1 50 22
Dates, 100gm 283 Orange, 1 68 215
SWEETS & DESSERTS
Jalebi, 100gm 494 Gulab Jamun, 2 387 107
Rice Carrot Kheer, 100gm 226 Rice Kheer, 100gm 141 85
Sohan Halwa, 100gm 399 Atta Halwa, 100gm 263 136
Seera, 100gm 181 218
Gujia, 100gm 501 Malpuri, 100gm 325 176
Cake (With Icing), 1 piece 302 Cake (Without Icing), 1 piece 218 84
Pie (Fruit) 1, 160gm 377 Baked Apple, 1 80 297
Butter Cookies, 100gm 482 Milk Biscuits, 100gm 399 84
Boondi Laddu, 1 150 Sandesh, 1 57 93
Custard (Baked), 1 serving 205 Jelly, 1 serving 65 140
Pudding, 1 serving 185 Fruit Salad, 100gm 80 105
Honey, 1 tsp 64 Sugar (Granulated), 1 tsp 20 44
Jaggery, 1 tsp 56 Sugar (Cube), 1 24 32
FATS & OIL
Groundnut Oil, 1 tsp 126 Ghee, 1 tsp 45 81
Cream, 1 tsp 50 Butter, 1 tsp 36 14
Khoya, 100gm 421 Khoya (Butter separated), 100gm 206 215
Paneer, 100gm 348 Cheese (Cottage), 1 tsp 27 321
Enjoy!