The least carbohydrate is in Vegetable omelette and roti: 21 g of carbohydrate and 4.3 g of fibre, in 364 kcal.
Each plate below shows the portions and the calories, and links to the diet chart at the calories it was portioned for.
The 9 breakfasts, least carbohydrate first
Vegetable omelette and roti 21 g carbohydrate, 4.3 g fibre
- 3-egg vegetable omelette268 kcal
- 1 roti96 kcal
364 kcal, 24 g protein. Eggetarian. Portioned for a 1,500 calorie non-vegetarian diabetes day.
Egg bhurji and roti 22 g carbohydrate, 4.4 g fibre
- 3-egg bhurji270 kcal
- 1 roti96 kcal
367 kcal, 24 g protein. Eggetarian. Portioned for a 1,500 calorie non-vegetarian diabetes day.
Besan chilla with paneer and curd 25 g carbohydrate, 5.2 g fibre
- 1 besan chilla with paneer187 kcal
- 1½ katoris curd92 kcal
278 kcal, 16 g protein. Vegetarian. Portioned for a 1,500 calorie vegetarian diabetes day.
Paneer bhurji and roti 30 g carbohydrate, 4.8 g fibre
- 1½ katoris paneer bhurji260 kcal
- 1 roti96 kcal
356 kcal, 18 g protein. Vegetarian, Jain. Portioned for a 1,500 calorie vegetarian diabetes day.
Ragi porridge with milk 36 g carbohydrate, 4.2 g fibre
- 1½ bowls ragi porridge with milk284 kcal
284 kcal, 10 g protein. Vegetarian, Jain. Portioned for a 1,500 calorie vegetarian diabetes day.
Moong dal chilla and curd 39 g carbohydrate, 6.4 g fibre
- 2 moong dal chillas256 kcal
- 1½ katoris curd92 kcal
347 kcal, 20 g protein. Vegetarian, Jain. Portioned for a 1,500 calorie eggetarian diabetes day.
Ragi porridge with milk and curd 43 g carbohydrate, 4.2 g fibre
- 1½ bowls ragi porridge with milk284 kcal
- 1½ katoris curd92 kcal
376 kcal, 15 g protein. Vegetarian, Jain. Portioned for a 1,500 calorie Jain diabetes day.
Vegetable dalia and curd 51 g carbohydrate, 8 g fibre
- 1½ katoris vegetable dalia288 kcal
- 1 katori curd61 kcal
349 kcal, 12 g protein. Vegetarian. Portioned for a 1,500 calorie vegetarian diabetes day.
Roti and curd 62 g carbohydrate, 10 g fibre
- 3 rotis288 kcal
- 1 katori curd61 kcal
349 kcal, 13 g protein. Vegetarian, Jain. Portioned for a 1,500 calorie Jain diabetes day.
Where the numbers come from
Portions are worked out for the calorie level linked under each plate. Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except curd, which uses USDA FoodData Central SR Legacy 171284 (plain whole-milk yogurt) because the Indian tables don't list it. Katori means a standard 150 ml bowl.
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How these are chosen and ordered
Every ingredient on these plates passes the diabetes ratings at the amount in the meal, the same ratings every food page uses.
- The order: carbohydrate comes first for diabetes because carbohydrate is what moves your sugar most at a meal.
- Fibre sits beside it on every card because fibre slows that rise, the same reasoning the food ratings use. Protein and calories follow.
- A tie: where the number is the same, the one with fewer calories comes first.
Where to go next
- See a whole day around this in the Diabetes sample diet charts or the longer list of foods to eat and avoid.
- For the calories in any one dish, open the dish calorie list.
- More meal ideas: PCOS breakfast ideas, weight loss dinner ideas.
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