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

Indian cuisine offers tremendous regional diversity

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.

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).

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.

• 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.

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.

A sensible choice can save so many calories!

Enjoy!

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