The short version
Build your meals on these
- Moong dal
- Chana dal
- Kala chana
- Besan
- Ragi
- Jowar
- Atta
- Curd
- Paneer
- Karela
- Bhindi
Keep these small
- Added sugar
- Mithai and sweets
- Sugary drinks and juice
- Biscuits and bakery
- Maida: bread, pav, naan
- Namkeen and chips
- Fried snacks
- White rice
- Poha
- Dates
- Oils and ghee
Why build on these
Each of these keeps the rise in sugar slow: its fibre is high for its carbohydrate, or a serving has very little carbohydrate at all. One serving of each:
| Food | Fibre (g) | Carbs (g) | Fibre in the carbs |
|---|---|---|---|
| Moong dal one katori cooked (30 g dry) | 2.8 g | 15.8 g | |
| Chana dal one katori cooked (30 g dry) | 4.5 g | 14 g | |
| Kala chana (whole Bengal gram) one katori cooked (30 g dry) | 7.6 g | 11.9 g | |
| Besan (chickpea flour)USDA about three tablespoons of flour, enough for one chilla (30 g dry) | 3.2 g | 14.1 g | |
| Ragi one roti's worth of flour, or a small katori cooked (30 g dry) | 3.4 g | 20 g | |
| Jowar one roti's worth of flour, or a small katori cooked (30 g dry) | 3.1 g | 20.3 g | |
| Atta (whole wheat flour) one roti's worth of flour (30 g dry) | 3.4 g | 19.3 g | |
| Curd (Dahi)USDA one katori (100 g) | none | 4.7 g | |
| Paneer (Chhena) a 50 g piece | none | 6.2 g | |
| Karela (bitter gourd) one katori (100 g) | 3.8 g | 2.8 g | |
| Bhindi (okra) one katori (100 g) | 4.1 g | 3.6 g |
- Fibre
- Carbs
Why keep these small
- Added sugar, in chai and coffee too Jaggery and honey count as added sugar as well. It brings calories and nothing else, and the guidelines call more than 25 g a day high. (Guideline 15, p. 94)
- Mithai and other sweets Sugar and fat together, often fried or made with ghee. The guidelines cover them as sugary and fatty foods. (Guideline 15, p. 99)
- Sugary drinks, sharbat and packaged fruit juice Sugar in a glass, without the fibre of the whole fruit. The guidelines prefer whole fruit even to fresh juice. (Guideline 14, pp. 90-92; Guideline 15, p. 99)
- Biscuits, cake, rusk and other bakery Usually maida with added sugar and fat, all three at once. (Guideline 15, p. 99)
- White bread, pav, naan and anything else made with maida The bran is milled away: per 100 g, maida has 2.8 g of fibre and atta 11.4 g. The guidelines list it as a refined flour. (Guideline 15, pp. 97-98)
- Namkeen, bhujia and chips Fried and salty, and easy to eat by the handful without noticing. The guidelines name namkeen and chips among foods high in salt. (Guideline 15, p. 94)
- Fried snacks: samosa, pakora, kachori, bhature Deep-fried, so a single piece carries a lot of oil. The guidelines count all deep-fried foods, samosa and kachori among them, as high in fat. (Guideline 15, p. 93)
- White rice About 31.3 g of carbohydrate in a 40 g serving, with very little fibre to slow it. Compare: Rice vs roti, Brown rice vs white rice, Dalia vs rice.
- Poha (rice flakes) About 30.7 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
- Dates (khajoor) 16 g of sugar in a 24 g serving.
- Oils and ghee One teaspoon (5 g) is about 44 kcal, so measure it.
The ICMR-NIN Dietary Guidelines for Indians (2024) ask everyone to keep foods high in fat, sugar and salt, and ultra-processed foods, to a minimum, and to eat whole fruit rather than juice (Guideline 14, pp. 90-92, and Guideline 15, pp. 93-99). Food numbers from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except the 2 marked USDA, which come from USDA FoodData Central because the Indian tables don't list them.
Questions people ask
Can a diabetic eat banana?
Yes, in moderation. About 23.6 g of carbohydrate in a 100 g serving, 13.7 g of it sugar, so keep to this portion. All about Banana (Kela).
Can a diabetic eat apple?
Yes, in moderation. About 19.7 g of carbohydrate in a 150 g serving, 14.3 g of it sugar, so keep to this portion. All about Apple (Sev).
Can a diabetic eat sweet corn?
Yes, in moderation. The local bhutta (22.7 g of carbohydrate in one medium cob, about 100 g of kernels) reads “Eat in moderation”. For 100 g of sweet corn (the tables list it as Maize, tender, sweet), it reads “Good choice”: 3.3 g of fibre for 16.4 g of carbohydrate, which slows the rise in sugar. All about Tender maize (bhutta).
Can a diabetic eat dates?
Keep it small. 16 g of sugar in a 24 g serving. All about Dates (khajoor).
Can a diabetic eat papaya?
Yes, it is a good choice. Only 4.6 g of carbohydrate in a 100 g serving. All about Papaya (Papita).
Can a diabetic eat pineapple?
Yes, in moderation. About 9.4 g of carbohydrate in a 100 g serving, 8.6 g of it sugar, so keep to this portion. All about Pineapple (Ananas).
Can a diabetic eat poha?
Keep it small. About 30.7 g of carbohydrate in a 40 g serving, with very little fibre to slow it. All about Poha (rice flakes).
Can a diabetic eat pomegranate?
Yes, in moderation. About 11.6 g of carbohydrate in a 100 g serving, 10.9 g of it sugar, so keep to this portion. All about Pomegranate (Anar).
Can a diabetic eat sweet potato?
Yes, in moderation. About 24.2 g of carbohydrate in a 100 g serving, so watch the portion. All about Sweet potato (Shakarkand).
Can a diabetic eat rice?
Keep it small. About 31.3 g of carbohydrate in a 40 g serving, with very little fibre to slow it. All about White rice.
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Every everyday food, rated
All 185 everyday foods on this site, rated for diabetes. Tap a group to open it.
Where the ratings come from
Rated by the rules on How the ratings work, from their own numbers in the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except the 7 marked USDA, which come from USDA FoodData Central because the Indian tables don't list them.
Cereals and millets Good choice: 9, Eat in moderation: 9, Limit: 5
- Atta (whole wheat flour) Good choice 3.4 g of fibre for 19.3 g of carbohydrate, which slows the rise in sugar.
- Bajra Good choice 3.4 g of fibre for 18.5 g of carbohydrate, which slows the rise in sugar.
- Barley (Jau) Good choice 4.7 g of fibre for 18.4 g of carbohydrate, which slows the rise in sugar.
- Jowar Good choice 3.1 g of fibre for 20.3 g of carbohydrate, which slows the rise in sugar.
- Maize (dry corn) Good choice 3.7 g of fibre for 19.4 g of carbohydrate, which slows the rise in sugar.
- Oats (Jai)USDA Good choice 3 g of fibre for 17.3 g of carbohydrate, which slows the rise in sugar.
- Quinoa Good choice 5.9 g of fibre for 21.5 g of carbohydrate, which slows the rise in sugar.
- Ragi Good choice 3.4 g of fibre for 20 g of carbohydrate, which slows the rise in sugar.
- Whole wheat Good choice 3.4 g of fibre for 19.4 g of carbohydrate, which slows the rise in sugar.
- Amaranth seed (Ramdana) Eat in moderation About 18 g of carbohydrate in a 30 g serving, so watch the portion.
- Brown rice Eat in moderation About 29.9 g of carbohydrate in a 40 g serving, so watch the portion.
- Dalia (broken wheat) Eat in moderation About 27.6 g of carbohydrate in a 40 g serving, so watch the portion.
- Foxtail millet (Kangni) Eat in moderation About 19.9 g of carbohydrate in a 30 g serving, so watch the portion.
- Little millet (Samai, Kutki) Eat in moderation About 19.7 g of carbohydrate in a 30 g serving, so watch the portion.
- Rice puffed (Muramure) Eat in moderation About 11.7 g of carbohydrate in a 15 g serving, so watch the portion.
- Seviyan (vermicelli) Eat in moderation About 21.1 g of carbohydrate in a 30 g serving, so watch the portion.
- Suji (semolina) Eat in moderation About 20.5 g of carbohydrate in a 30 g serving, so watch the portion.
- Tender maize (bhutta) Eat in moderation About 22.7 g of carbohydrate in a 100 g serving, so watch the portion.
- Maida (refined wheat flour) Limit Refined flour: the bran is milled away, so a 30 g serving has about 22.3 g of carbohydrate and only 0.8 g of fibre to slow it.
- Parboiled rice Limit About 30.9 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
- Poha (rice flakes) Limit About 30.7 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
- Sabudana (sago pearls)USDA Limit About 26.3 g of carbohydrate in a 30 g serving, with very little fibre to slow it.
- White rice Limit About 31.3 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
Dals and pulses Good choice: 17, Eat in moderation: 1
- Besan (chickpea flour)USDA Good choice 3.2 g of fibre for 14.1 g of carbohydrate, which slows the rise in sugar.
- Chana dal Good choice 4.5 g of fibre for 14 g of carbohydrate, which slows the rise in sugar.
- Cowpea (Lobia) Good choice 3.5 g of fibre for 16.4 g of carbohydrate, which slows the rise in sugar.
- Dry peas Good choice 5.1 g of fibre for 14.7 g of carbohydrate, which slows the rise in sugar.
- Kabuli chana (white chickpeas)USDA Good choice 3.7 g of fibre for 15.2 g of carbohydrate, which slows the rise in sugar.
- Kala chana (whole Bengal gram) Good choice 7.6 g of fibre for 11.9 g of carbohydrate, which slows the rise in sugar.
- Lentil whole (Sabut masoor) Good choice 5 g of fibre for 14.5 g of carbohydrate, which slows the rise in sugar.
- Masoor dal Good choice 3.1 g of fibre for 15.8 g of carbohydrate, which slows the rise in sugar.
- Moong dal Good choice 2.8 g of fibre for 15.8 g of carbohydrate, which slows the rise in sugar.
- Moth bean (Motha) Good choice 4.5 g of fibre for 15.6 g of carbohydrate, which slows the rise in sugar.
- Rajma (kidney beans) Good choice 5.3 g of fibre for 14.9 g of carbohydrate, which slows the rise in sugar.
- Sabut moong (whole green gram) Good choice 5.1 g of fibre for 13.8 g of carbohydrate, which slows the rise in sugar.
- Sabut urad (whole black gram) Good choice 6.1 g of fibre for 13.2 g of carbohydrate, which slows the rise in sugar.
- Soya bean (Bhatmas) Good choice Only 3.8 g of carbohydrate in a 30 g serving.
- Soya chunks (soy nuggets)USDA Good choice Only 4.9 g of carbohydrate in a 30 g serving.
- Toor dal (arhar dal) Good choice 2.7 g of fibre for 16.6 g of carbohydrate, which slows the rise in sugar.
- Urad dal Good choice 3.6 g of fibre for 15.3 g of carbohydrate, which slows the rise in sugar.
- Horse gram (Kulthi) Eat in moderation About 17.2 g of carbohydrate in a 30 g serving, so watch the portion.
Leafy greens Good choice: 11
- Amaranth leaves (Chaulai) Good choice Only 2.3 g of carbohydrate in a 100 g serving.
- Arbi leaves Good choice Only 3.7 g of carbohydrate in a 100 g serving.
- Bathua leaves (Bathua saag) Good choice Only 2.6 g of carbohydrate in a 100 g serving.
- Cabbage (Bandh gobi) Good choice Only 3.2 g of carbohydrate in a 100 g serving.
- Drumstick leaves (Saijan patta) Good choice Only 5.6 g of carbohydrate in a 100 g serving.
- Fenugreek leaves (Methi sag) Good choice Only 2.2 g of carbohydrate in a 100 g serving.
- Kohlrabi leaves (Ganth gobhi ka saag) Good choice Only 6.2 g of carbohydrate in a 100 g serving.
- Lettuce (Salad ka patta) Good choice Only 3 g of carbohydrate in a 100 g serving.
- Mustard leaves (Sarson ka sag) Good choice Only 2.4 g of carbohydrate in a 100 g serving.
- Radish leaves (Muli ka sag) Good choice Only 2.8 g of carbohydrate in a 100 g serving.
- Spinach (Palak) Good choice Only 2 g of carbohydrate in a 100 g serving.
Vegetables Good choice: 32
- Ash gourd (Petha) Good choice Only 2.8 g of carbohydrate in a 100 g serving.
- Baby corn Good choice 6.1 g of fibre for 11.7 g of carbohydrate, which slows the rise in sugar.
- Banana flower Good choice Only 2.1 g of carbohydrate in a 100 g serving.
- Banana stem Good choice Only 8.6 g of carbohydrate in a 100 g serving.
- Bhindi (okra) Good choice Only 3.6 g of carbohydrate in a 100 g serving.
- Brinjal (baingan) Good choice Only 3.5 g of carbohydrate in a 100 g serving.
- Broad beans (Bakla) Good choice Only 2.1 g of carbohydrate in a 100 g serving.
- Capsicum (Shimla mirch) Good choice Only 1.8 g of carbohydrate in a 100 g serving.
- Cauliflower (Phul gobi) Good choice Only 2 g of carbohydrate in a 100 g serving.
- Celery stalk (Ajmud) Good choice Only 2.3 g of carbohydrate in a 100 g serving.
- Cluster beans (Gaur-ki-phalli) Good choice Only 4.9 g of carbohydrate in a 100 g serving.
- Cucumber (Kheera) Good choice Only 3.5 g of carbohydrate in a 100 g serving.
- Drumstick (Saijan-ki-phalli) Good choice Only 3.8 g of carbohydrate in a 100 g serving.
- French beans Good choice Only 2.7 g of carbohydrate in a 100 g serving.
- Green peas (Matar) Good choice 6.3 g of fibre for 11.9 g of carbohydrate, which slows the rise in sugar.
- Green tuvar (fresh pigeon peas, Arhar ki fali) Good choice 5.9 g of fibre for 19.5 g of carbohydrate, which slows the rise in sugar.
- Karela (bitter gourd) Good choice Only 2.8 g of carbohydrate in a 100 g serving.
- Kohlrabi (Ganth gobhi) Good choice Only 1.4 g of carbohydrate in a 100 g serving.
- Kovai (Konduri) Good choice Only 2 g of carbohydrate in a 100 g serving.
- Lauki (bottle gourd) Good choice Only 1.7 g of carbohydrate in a 100 g serving.
- Parwar (Parwal) Good choice Only 3.5 g of carbohydrate in a 100 g serving.
- Pumpkin (Kaddu) Good choice Only 4.2 g of carbohydrate in a 100 g serving.
- Raw banana (plantain) Good choice 3.6 g of fibre for 17.6 g of carbohydrate, which slows the rise in sugar.
- Raw jackfruit Good choice Only 3.5 g of carbohydrate in a 100 g serving.
- Raw mango (Kachcha aam) Good choice 3 g of fibre for 10.6 g of carbohydrate, which slows the rise in sugar.
- Raw papaya (Kachcha papita) Good choice Only 4.4 g of carbohydrate in a 100 g serving.
- Ridge gourd (Torai) Good choice Only 1.7 g of carbohydrate in a 100 g serving.
- Snake gourd (Chachinda) Good choice Only 1.3 g of carbohydrate in a 100 g serving.
- Spring onion (Hara pyaz) Good choice Only 3 g of carbohydrate in a 100 g serving.
- Tinda Good choice Only 1.9 g of carbohydrate in a 100 g serving.
- Tomato Good choice Only 2.7 g of carbohydrate in a 100 g serving.
- Zucchini Good choice Only 2.3 g of carbohydrate in a 100 g serving.
Fruits Good choice: 7, Eat in moderation: 21, Fine in small amounts: 2, Limit: 2
- Amla (Indian gooseberry) Good choice Only 2.2 g of carbohydrate in a 50 g serving.
- Avocado fruit (Makhanphal) Good choice Only 1.8 g of carbohydrate in a 100 g serving.
- Mosambi (sweet lime) Good choice Only 5.2 g of carbohydrate in a 100 g serving.
- Musk melon (Kharbooja) Good choice Only 4.2 g of carbohydrate in a 100 g serving.
- Papaya (Papita) Good choice Only 4.6 g of carbohydrate in a 100 g serving.
- Strawberry Good choice Only 3.4 g of carbohydrate in a 100 g serving.
- Water melon (Tarbuj) Good choice Only 3.9 g of carbohydrate in a 100 g serving.
- Apple (Sev) Eat in moderation About 19.7 g of carbohydrate in a 150 g serving, 14.3 g of it sugar, so keep to this portion.
- Banana (Kela) Eat in moderation About 23.6 g of carbohydrate in a 100 g serving, 13.7 g of it sugar, so keep to this portion.
- Custard apple (Sharifa) Eat in moderation About 20.4 g of carbohydrate in a 100 g serving, 13.3 g of it sugar, so keep to this portion.
- Dried apricot (Khubani) Eat in moderation About 17.4 g of carbohydrate in a 24 g serving, 6.2 g of it sugar, so keep to this portion.
- Fig (Anjeer) Eat in moderation About 16.3 g of carbohydrate in a 100 g serving, 8.6 g of it sugar, so keep to this portion.
- Grapes (Angoor) Eat in moderation About 11.8 g of carbohydrate in a 100 g serving, 9.6 g of it sugar, so keep to this portion.
- Guava (Amrud) Eat in moderation About 7.7 g of carbohydrate in a 150 g serving, 6.2 g of it sugar, so keep to this portion.
- Jack fruit (Kathal) Eat in moderation About 14 g of carbohydrate in a 100 g serving, 12.2 g of it sugar, so keep to this portion.
- Jamun (black plum) Eat in moderation About 12.3 g of carbohydrate in a 100 g serving, 6.8 g of it sugar, so keep to this portion.
- Lemon juice (Nimbu) Fine in small amounts Used by the spoon, so it barely changes your numbers either way.
- Litchi (Lichi) Eat in moderation About 11.4 g of carbohydrate in a 100 g serving, 9.3 g of it sugar, so keep to this portion.
- Mango (Aam) Eat in moderation About 12.8 g of carbohydrate in a 100 g serving, 9.2 g of it sugar, so keep to this portion.
- Orange Eat in moderation About 10.3 g of carbohydrate in a 130 g serving, 8.9 g of it sugar, so keep to this portion.
- Peach (Aroo) Eat in moderation About 7.8 g of carbohydrate in a 100 g serving, 7 g of it sugar, so keep to this portion.
- Pear (Nashpati) Eat in moderation About 8.1 g of carbohydrate in a 100 g serving, 7.4 g of it sugar, so keep to this portion.
- Pineapple (Ananas) Eat in moderation About 9.4 g of carbohydrate in a 100 g serving, 8.6 g of it sugar, so keep to this portion.
- Plum (Alubokhara) Eat in moderation About 12.1 g of carbohydrate in a 100 g serving, 10.1 g of it sugar, so keep to this portion.
- Pomegranate (Anar) Eat in moderation About 11.6 g of carbohydrate in a 100 g serving, 10.9 g of it sugar, so keep to this portion.
- Raisins (Kishmish) Eat in moderation About 10.7 g of carbohydrate in a 15 g serving, 9.2 g of it sugar, so keep to this portion.
- Red cherries (Gilas) Eat in moderation About 11.9 g of carbohydrate in a 100 g serving, 10.7 g of it sugar, so keep to this portion.
- Sapota (Chiku) Eat in moderation About 13.9 g of carbohydrate in a 100 g serving, 12.3 g of it sugar, so keep to this portion.
- Tamarind pulp Fine in small amounts Used by the spoon, so it barely changes your numbers either way.
- Zizyphus (Ber) Eat in moderation About 9.4 g of carbohydrate in a 100 g serving, 8.3 g of it sugar, so keep to this portion.
- Bael fruit (Bel) Limit 16.4 g of sugar in a 100 g serving.
- Dates (khajoor) Limit 16 g of sugar in a 24 g serving.
Roots and tubers Good choice: 6, Eat in moderation: 3
- Beet root (Chukandar) Good choice Only 6.2 g of carbohydrate in a 100 g serving.
- Carrot (Gajar) Good choice Only 5.5 g of carbohydrate in a 100 g serving.
- Colocasia (Arwi) Good choice 3.2 g of fibre for 17.9 g of carbohydrate, which slows the rise in sugar.
- Lotus root (Kamal kakdi) Good choice 4.7 g of fibre for 14.7 g of carbohydrate, which slows the rise in sugar.
- Radish (Muli) Good choice Only 6.6 g of carbohydrate in a 100 g serving.
- Yam (Zimikandha) Good choice 4.2 g of fibre for 17.5 g of carbohydrate, which slows the rise in sugar.
- Potato (Alu) Eat in moderation About 14.9 g of carbohydrate in a 100 g serving, so watch the portion.
- Sweet potato (Shakarkand) Eat in moderation About 24.2 g of carbohydrate in a 100 g serving, so watch the portion.
- Water chestnut Eat in moderation About 21.5 g of carbohydrate in a 100 g serving, so watch the portion.
Spices and condiments Good choice: 1, Fine in small amounts: 17
- Onion (Pyaz) Good choice Only 9.6 g of carbohydrate in a 100 g serving.
- Ajwain (carom seeds) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Asafoetida (Hing) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Black pepper (Kali mirch) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Cardamom (Elaychi) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Cloves (Lavang) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Coriander leaves (Hara dhania) Fine in small amounts A tablespoon, chopped (4 g) is too little to change your numbers much either way.
- Coriander seeds (Dhania) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Cumin seeds (Jeera) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Curry leaves (Kadi patta) Fine in small amounts A sprig (2 g) is too little to change your numbers much either way.
- Dry red chillies Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Fenugreek seeds (Methi) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Garlic (Lehsan) Fine in small amounts Two cloves (6 g) is too little to change your numbers much either way.
- Ginger (Adrak) Fine in small amounts A one-inch piece (5 g) is too little to change your numbers much either way.
- Green chillies Fine in small amounts One or two chillies (5 g) is too little to change your numbers much either way.
- Mint leaves (Pudina) Fine in small amounts A tablespoon, chopped (4 g) is too little to change your numbers much either way.
- Poppy seeds (Postdana) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
- Turmeric powder (Haldi) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Nuts and seeds Good choice: 11, Fine in small amounts: 2
- Almond (Badam) Good choice Only 0.5 g of carbohydrate in a 15 g serving.
- Cashew nut (Kaju) Good choice Only 3.8 g of carbohydrate in a 15 g serving.
- Chia seedsUSDA Good choice Only 1.2 g of carbohydrate in a 15 g serving.
- Dry coconut (copra) Good choice Only 1.2 g of carbohydrate in a 15 g serving.
- Flax seeds (Alsi) Good choice Only 1.1 g of carbohydrate in a 10 g serving.
- Fresh coconut Good choice Only 0.9 g of carbohydrate in a 15 g serving.
- Gingelly seeds (Til) Good choice Only 1 g of carbohydrate in a 10 g serving.
- Peanuts (Moongphali) Good choice Only 2.6 g of carbohydrate in a 15 g serving.
- Pistachio nuts Good choice Only 2.4 g of carbohydrate in a 15 g serving.
- Sunflower seeds (Surya mukhi) Good choice Only 1 g of carbohydrate in a 15 g serving.
- Walnut (Akhrot) Good choice Only 1.5 g of carbohydrate in a 15 g serving.
- Halim seeds Fine in small amounts Used by the spoon, so it barely changes your numbers either way.
- Mustard seeds (Rai) Fine in small amounts Used by the spoon, so it barely changes your numbers either way.
Sugar and jaggery Limit: 2
- Jaggery (Gud) Limit 4.2 g of sugar in one teaspoon (5 g).
- Sugarcane juice Limit 25.7 g of sugar in one glass (200 g).
Mushrooms Good choice: 1
- Button mushroom Good choice Only 2 g of carbohydrate in a 100 g serving.
Other foods Eat in moderation: 1
- Coconut water Eat in moderation About 6.3 g of carbohydrate in a 200 g serving, 6.1 g of it sugar, so keep to this portion.
Milk and paneer Good choice: 2, Eat in moderation: 3
- Curd (Dahi)USDA Good choice Only 4.7 g of carbohydrate in a 100 g serving.
- Paneer (Chhena) Good choice Only 6.2 g of carbohydrate in a 50 g serving.
- Buffalo milk Eat in moderation About 16.8 g of carbohydrate in a 200 g serving, 10.7 g of it sugar, so keep to this portion.
- Cow's milk Eat in moderation About 9.9 g of carbohydrate in a 200 g serving, 9.8 g of it sugar, so keep to this portion.
- Khoa Eat in moderation Only 3.3 g of carbohydrate in a 20 g serving, but 59% of its calories come from fat, so keep to this portion.
Eggs Good choice: 3
- Boiled egg Good choice Almost no carbohydrate in a 50 g serving.
- Boiled egg white Good choice Almost no carbohydrate in a 33 g serving.
- Boiled egg yolk Good choice Almost no carbohydrate in a 17 g serving.
Chicken and poultry Good choice: 1
- Chicken Good choice Almost no carbohydrate in a 100 g serving.
Mutton and meat Good choice: 2
- Lamb (sheep meat) Good choice Almost no carbohydrate in a 100 g serving.
- Mutton (goat meat) Good choice Almost no carbohydrate in a 100 g serving.
Freshwater fish Good choice: 3
- Catla (Bhakur) Good choice Almost no carbohydrate in a 100 g serving.
- Prawns Good choice Almost no carbohydrate in a 100 g serving.
- Rohu Good choice Almost no carbohydrate in a 100 g serving.
Oils and ghee Limit: 11
- Coconut oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Corn oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Ghee Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Gingelly oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Groundnut oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Mustard oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Palm oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Rice bran oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Soyabean oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Sunflower oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
- Vanaspati Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Where to go next
See what a full day looks like in the Diabetes sample diet charts, or read how Puja works on Diabetes with clients.
Read next: Prediabetes diet: what to change first.
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