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Top South Indian food picks for Diabetics & Navratri Special Recipe

South Indian food options are often high in Glycemic Index, as most are have rice as their base. However, when eaten in controlled portions at a restaurant is not so hard to choose from for a Diabetes Patient. Here is our take on it.

All food items in this South Indian menu guide are chosen on the basis of being:

  • Comparatively lower in calories & fat than other food items in the menu
  • Low GI foods ( Glycemic Index)
  • Cooked through healthy methods.
  • High in fiber and protein

Make sure you control your portions and personalize your plate, as per the needs by asking at the restaurant.

  • Vegetable Upma (Rava /Suji based)
  • Rasam drink
  • Chaach/ Buttermilk

High GI foods can be enjoyed once in a while, if eaten in small portions

  • Small plain dosa – Without butter and without filling
  • Small Paneer dosa
  • An Idli with sambar
  • Mixed vegetable or onion tomato Utthappam, preferably Rava / Suji based.

Easy BeatO tips:

  • Avoid fried options such as vadas
  • Avoid the potato filling in Dosas
  • Choose more vegetable based options
  • Choose alternative such as Suji/ Ragi/ Chana bases if available at the restaurant.


Navratri Special Recipe

Here we have provided a special recipe for fasting during Navratri. Do try this simple recipe at home.

Navratri Idlis – Low on GI


  • 200 grams of Samak rice
  • 100 grams of sour curd
  • Coriander
  • Green chillies
  • Baking powder

Serves 4-5 people


  • Take 200 grams of Samak rice and soak it for 2-3 hours
  • Then grind them in mixer and add 100 grams of sour curd
  • Add little water and make it like idli dough
  • Then add coriander leaves, green chillies and salt to taste.
  • When you’re ready to steam the idlis add ½ tea spoon of baking powder.
  • Then steam them for 5-7 minutes.
  • Idlis are ready to eat
  • People who eat vegetables during their fasts can add carrot, cabbage etcetera
  • The idlis can be eaten with mint sauce


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