Jaslok Hospital and Research Centre,
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.
Not really, Let us show you how………
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.
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.
Appetisers and Starters
(Fried Patties Stuffed with Lamb and Vegetables)
(Onion, Potato, Chicken or Vegetable-Stuffed Fritters)
Assortment of Naans
(Leavened Flat Breads Baked in the Tandoor Oven)
(Curried Eggplant Puree)
Served with Chappatis
(Baked Spiced Lentil Wafers)
Green Salad with House Dressing and Raita
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)
(Tandoori Chicken Kabobs)
Tandoori Prawns or Fish
Vegetable and Shrimp Biriyani
(Basmati Rice Dish)
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
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.
(Deep Fried Dough Balls)
(Rice Cooked with Milk, Served Cold with Almonds)
Semolina fudge-like dessert
Mango Juice Ice Cream
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.
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.
|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.|
|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|
|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|