Indian Dishes with Low Glycemic Index(GI)

India is known for its diverse culture, and food is an essential part of this culture. Indian cuisine is rich in flavor, spices, and healthy ingredients. However, with the rise in diabetes and obesity, people are becoming more conscious of their diet and are looking for options that are low in glycemic index (GI). In this script, we'll introduce you to some Indian dishes with low GI scores that are delicious, nutritious, and perfect for people with diabetes or those trying to maintain a healthy weight.

What is Glycemic Index (GI)?

Before we dive into the Indian dishes with low GI, let's first understand what glycemic index means. Glycemic Index is a measure of how quickly carbohydrates in food raise blood sugar levels. Foods with high GI scores are rapidly digested, causing a quick spike in blood sugar levels, while low GI foods are slowly digested, resulting in a gradual rise in blood sugar levels. Low GI foods are beneficial for people with diabetes, as they can help control blood sugar levels and reduce the risk of complications.

Indian Dishes with Low Glycemic Index: 

1. Dal:

Dal or lentil soup is a staple food in Indian cuisine. Lentils are an excellent source of protein, fiber, and complex carbohydrates. They have a low GI score of around 30, making them a perfect addition to a diabetic diet. Lentils are also high in iron, which is beneficial for people with anemia. Dal can be made in various ways, such as with spinach, tomatoes, or onions, and can be served with rice or roti.

Ingredients:

1 cup of lentils (any type)

2 cups of water

1 chopped onion

2 chopped tomatoes

1 tsp of turmeric

Salt to taste

1 tbsp of oil

1 tsp of cumin seeds

Instructions:

•  Rinse the lentils in cold water and drain.
• In a pot, add the lentils, water, onion, tomatoes, turmeric, and salt. Bring to a boil.
• Reduce heat to low and let it simmer until the lentils are tender, about 30-40 minutes.
• In a separate pan, heat oil over medium heat. Add cumin seeds and let them splutter.
• Add the cooked lentils to the pan and stir to combine. Cook for another 5 minutes. Serve hot.

2. Chickpea Curry (Chana Masala):

 
Chickpeas are an excellent source of protein, fiber, and carbohydrates. They have a low GI score of around 28, making them a great addition to a diabetic diet. Chana masala is a popular Indian curry made with boiled chickpeas, tomato sauce, and spices. It is a flavorful and filling dish that can be served with rice or roti.

Ingredients:

1 can of chickpeas (or 2 cups of cooked chickpeas)

1 chopped onion

2 chopped tomatoes

1 tbsp of ginger-garlic paste

1 tsp of cumin powder

1 tsp of coriander powder

1 tsp of turmeric

Salt to taste

1 tbsp of oil

1 tsp of garam masala

Chopped cilantro for garnish

Instructions:

• In a pan, heat oil over medium heat. Add the chopped onion and sauté until golden brown.
• Add ginger-garlic paste and sauté for another minute.
• Add chopped tomatoes, cumin powder, coriander powder, turmeric, and salt. Mix well and let it cook for 5-7 minutes until the tomatoes are soft.
• Add chickpeas and mix well. Add water if needed. Cook for another 10-15 minutes on low heat.
• Add garam masala and cilantro. Serve hot with rice or roti.

3. Palak Paneer:

Palak Paneer is a vegetarian dish made with spinach and paneer (Indian cheese). Spinach has a low GI score of around 15, making it an ideal food for people with diabetes. Paneer is a good source of protein and calcium, making it a healthy addition to the dish. Palak Paneer can be served with rice or roti and is a popular dish in Indian restaurants.

Ingredients:

2 cups of spinach leaves

1 cup of paneer (Indian cheese) cubes

1 chopped onion

2 chopped tomatoes

1 tsp of ginger-garlic paste

1 tsp of cumin powder

1 tsp of coriander powder

1 tsp of turmeric

Salt to taste

1 tbsp of oil

1 tsp of garam masala

Instructions:

• In a pan, heat oil over medium heat. Add the chopped onion and sauté until golden brown.
• Add ginger-garlic paste and sauté for another minute.
• Add chopped tomatoes, cumin powder, coriander powder, turmeric, and salt. Mix well and let it cook for 5-7 minutes until the tomatoes are soft.
• Add spinach leaves and mix well. Cover and let it cook for 5-7 minutes on low heat.
• Add paneer cubes and mix well. Cook for another 5 minutes.
• Add garam masala and mix well. Serve hot with rice or roti.

4. Cucumber Raita:

Raita is a side dish made with yogurt, vegetables, and spices. Cucumber raita is a refreshing and healthy option that has a low GI score. Cucumbers are low in calories and high in water content, making them an ideal vegetable for weight loss. Yogurt is a good source of probiotics and can help improve digestion. Cucumber raita can be served with rice or roti and can also be eaten as a snack.

Ingredients:

1 cup of plain yogurt

1 chopped cucumber

1 chopped tomato

1 tsp of cumin powder

Salt to taste

Chopped cilantro for garnish

Instructions:

• In a bowl, whisk together yogurt, cumin powder, and salt.
• Add chopped cucumber and tomato. Mix well.
• Garnish with chopped cilantro

5. Quinoa Upma:

Quinoa is a versatile grain that can be used in many Indian dishes. Quinoa has a low GI score of around 53, making it a great alternative to rice. Quinoa Upma is a healthy and filling breakfast dish made with quinoa, vegetables, and spices. It can be served with a side of chutney or yogurt and is a perfect option for people who are looking for a low GI breakfast.

Ingredients:

1 cup of quinoa

1 cup of mixed vegetables (carrots, peas, beans, corn)

1 chopped onion

1 chopped tomato

2 green chilies, chopped

1 tbsp of oil

1 tsp of mustard seeds

1 tsp of cumin seeds

1 tsp of urad dal

A few curry leaves

Salt to taste

Water

Instructions:

• Rinse the quinoa in cold water and drain.
• In a pan, heat oil over medium heat. Add mustard seeds, cumin seeds, urad dal, and curry leaves. Let them splutter.
• Add chopped onion and green chilies. Sauté until the onion is translucent.
• Add mixed vegetables and sauté for 5 minutes.
• Add chopped tomatoes and salt. Mix well and let it cook for 5-7 minutes until the tomatoes are soft.
• Add the rinsed quinoa and 2 cups of water. Mix well and bring to a boil.
• Reduce heat to low and let it simmer until the quinoa is cooked and the water is absorbed, about 15-20 minutes.
• Fluff the quinoa with a fork and serve hot.

You can garnish the Quinoa Upma with chopped cilantro and serve it with a side of coconut chutney or yogurt. Enjoy your low GI and nutritious breakfast!

6. Bitter Gourd Stir-fry:

Bitter gourd, also known as karela, is a vegetable that is commonly used in Indian cuisine. It has a low GI score of around 15, making it an ideal food for people with diabetes. Bitter gourd stir-fry is a healthy and tasty dish that is made with bitter gourd.

Ingredients:

2 medium-sized bitter gourds, thinly sliced

1 chopped onion

2 chopped tomatoes

2 green chilies, chopped

1 tsp of cumin seeds

1 tsp of coriander powder

1 tsp of turmeric

Salt to taste

1 tbsp of oil

Chopped cilantro for garnish

Instructions:

• Soak the sliced bitter gourd in salted water for 10-15 minutes. Drain the water and pat dry.
• In a pan, heat oil over medium heat. Add cumin seeds and let them splutter.
• Add chopped onion and green chilies. Sauté until the onion is translucent.
• Add chopped tomatoes, coriander powder, turmeric, and salt. Mix well and let it cook for 5-7 minutes until the tomatoes are soft.
• Add the sliced bitter gourd and mix well. 
• Cover and let it cook for 10-15 minutes on low heat until the bitter gourd is tender.

Garnish with chopped cilantro and serve hot with roti or rice.

Bitter gourd is a low GI vegetable that is packed with nutrients and health benefits. Enjoy this delicious and healthy stir-fry as a side dish with your meal!