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

Ingredients

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

Serves 4-5 people

Preparation

• 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