Complete Guide
Vegetarian Food Guide for Diabetes
Evidence-based classification of vegetarian foods by Glycemic Index (GI), Glycemic Load (GL), and Ayurvedic principles for optimal blood sugar management.
168
Total Foods
129
Good Foods
24
Moderate Foods
15
Foods to Avoid
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Food Details (168 items)
| Food Name | Classification | GI | GL | Carbs/100g | Fiber/100g | Max/Meal | Dosha Effect | Suitability |
|---|---|---|---|---|---|---|---|---|
All-Purpose White Flour Causes rapid glucose spikes, no nutritional advantage | Avoid | 85 | 21 | 76g | 2.7g | AVOID | Pitta+, Kapha+ | Bad/Avoid β (very high GI, minimal fiber) |
Whole Wheat Flour (Atta) Microstructure changes during grinding reduce effectiveness | Moderate | 45 | 16 | 71g | 10.7g | Limited use - blend with chickpea flour | Vata-, Kapha+ | Neutral β οΈ (moderate GI, better than white but not optimal) |
Chickpea Flour (Besan) Makes excellent pancakes, crepes, rotis. Blend 50-50 with wheat for 40% GI reduction | Good | 28 | 8 | 58g | 6.4g | Unlimited - BEST for diabetics | Vata-, Pitta-, Kapha- | BEST ββ (lowest GI, highest protein among traditional flours) |
Oat Flour Great for baking and porridge | Good | 25 | 6 | 70g | 10g | 100g | Vata-, Kapha- | Good β (high beta-glucan, excellent satiety) |
Ragi Flour (Finger Millet) Best in blends: 40% chickpea + 40% wheat + 20% ragi | Moderate | 55 | 12 | 72g | 7.6g | 75g | Warming (Vata-) | Neutral β οΈ (South Indian staple, rich in calcium) |
Coconut Flour Absorbs liquid heavily, use sparingly | Good | 35 | 4 | 59g | 36g | 25g (use 1/4 amount in recipes) | Vata-, Pitta- | Good β (extreme fiber content) |
Almond Flour Excellent for low-carb baking | Good | 0 | 0 | 9.7g | 3.5g | 50g | Vata-, Pitta- | Good β (keto-friendly, very low carb) |
Brown Rice | Good | 68 | 16 | 77g | 3.5g | 100g | Balancing (Vata-) | Excellent (whole grain) |
Basmati Rice | Good | 50 | 20 | 79g | 0.6g | 100g | Cooling | Excellent (lower GI) |
White Rice | Moderate | 72 | 26 | 80g | 0.4g | 50g only | Heating (Pitta+) | Avoid/Minimal (high GI & GL) |
Oats (Rolled) | Good | 51 | 17 | 66g | 8g | 100g | Warming (Vata-) | Excellent (high fiber, Ξ²-glucans) |
Quinoa | Good | 50 | 16 | 64g | 7g | 100g | Balancing | Excellent (complete protein) |
Buckwheat | Good | 54 | 17 | 71g | 10g | 100g | Warming (Vata-) | Excellent (high fiber, minerals) |
Pearl Millet (Bajra) | Good | 55 | 18 | 73g | 1.3g | 100g | Warming (Kapha-) | Excellent (magnesium for insulin) |
Foxtail Millet | Good | 52 | 16 | 72g | 1.2g | 100g | Warming (Kapha-) | Excellent (lower GI, sustained energy) |
Finger Millet (Ragi) | Moderate | 84 | 24 | 76g | 3.6g | 80g | Warming (Kapha-) | Good (high fiber offsets GI) |
Barley | Good | 33 | 13 | 77g | 6g | 100g | Cooling | Excellent (low GI, beta-glucans) |
Whole Wheat | Good | 45 | 15 | 71g | 12g | 100g | Warming (Vata-) | Excellent (high fiber) |
Masoor Dal (Red Lentils) Perfect for daily dal curry. Combine with moong for optimal GI 26-27 | Good | 21 | 5 | 60g | 7.9g | 1 cup cooked (200g) | Vata+, Kapha- | BEST ββ (lowest GI dal, quick-cooking) |
Chana Dal (Split Chickpea) Makes excellent dal, salads. Rich and satisfying texture | Good | 28 | 7 | 62g | 8.5g | 1 cup cooked (200g) | Vata+, Kapha- | BEST ββ (creamy dal, high protein) |
Moong Dal (Split Mung Bean) Most digestible dal. Perfect for kitchari and everyday meals | Good | 32 | 8 | 63g | 8g | 1 cup cooked (200g) | Tridoshic (balances all 3) | Good β (light, digestible, cooling) |
Toor Dal (Pigeon Pea) Traditional in South Indian cooking | Moderate | 35 | 9 | 65g | 7.4g | 1 cup cooked (200g) | Vata+, Kapha- | Neutral β οΈ (South Indian staple, sambhar) |
Urad Dal (Black Gram) Use occasionally, makes dal makhani | Moderate | 40 | 9 | 60g | 6.5g | 1 cup cooked (200g) | Vata-, Kapha+ | Neutral β οΈ (rich, creamy, higher GI) |
Whole Chickpeas (Chole) Excellent in chana masala or salads | Good | 28 | 7 | 27g | 7.6g | 1 cup cooked (200g) | Vata+, Kapha- | BEST ββ (complete protein, curries, salads) |
Rajma (Kidney Beans) Traditional rajma curry, high protein | Good | 29 | 7 | 26g | 6.4g | 1 cup cooked (200g) | Vata+, Kapha- | Good β (Indian comfort food) |
Lobia (Black-Eyed Peas) Used in traditional Indian preparations | Good | 33 | 8 | 32g | 6.8g | 1 cup cooked (200g) | Vata+, Kapha- | Good β (traditional dishes) |
Green Lentils Hold shape well, great for salads | Good | 30 | 5 | 20g | 8g | 1 cup cooked (200g) | Vata+, Kapha- | EXCELLENT (most recommended) |
Black Beans High antioxidant content | Good | 31 | 5 | 23g | 10g | 1 cup cooked (200g) | Vata+, Kapha- | Excellent (high fiber) |
Pinto Beans Good for refried beans, soups | Good | 34 | 6 | 26g | 9g | 1 cup cooked (200g) | Vata+, Kapha- | Excellent (versatile) |
Soybeans (Edamame) Best legume for weight management | Good | 14 | 2 | 11g | 9g | 1.5 cups (300g) | Cooling | EXCELLENT (lowest carb, complete protein) |
Green Peas (fresh) Fresh better than frozen | Good | 39 | 4 | 14g | 5.5g | 1 cup (150g) | Vata-, Kapha+ | Good (add to dishes for protein) |
Bitter Gourd (Karela) Reduces fasting glucose 15-20% in studies. Use 3x/week. Soak in salt water to reduce bitterness | Good | 15 | 1 | 3.7g | 1g | 1 cup cooked (90g) | Cooling, Kapha- | BEST ββ (contains insulin-like peptide-P) |
Bottle Gourd (Lauki) Perfect for volume eating, excellent in dal | Good | 15 | 0.5 | 3.9g | 0.5g | 1.5 cups cooked (150g) | Cooling, Tridoshic | BEST ββ (95% water, minimal carbs) |
Ridge Gourd (Turai) Traditional Indian vegetable, very low impact | Good | 15 | 1 | 3.5g | 1.3g | 1.5 cups cooked (150g) | Cooling, Pitta- | BEST ββ (supports insulin activity) |
Pointed Gourd (Parwal) Bengali favorite, excellent for diabetes | Good | 15 | 1 | 4g | 1.2g | 1.5 cups cooked (150g) | Cooling, Kapha- | BEST ββ (improves glucose metabolism) |
Sponge Gourd (Tori) Light and digestible | Good | 15 | 1 | 3.5g | 1g | 1.5 cups cooked (150g) | Cooling | BEST ββ (volume eating, low carbs) |
Okra (Bhindi) Mucilage content beneficial for glucose control | Good | 15 | 1 | 7.5g | 3.2g | 1.5 cups cooked (120g) | Warming, Vata- | EXCELLENT β (high soluble fiber, slows carb absorption) |
Fenugreek Leaves (Methi) Use in parathas, sabzi. Powerful glucose-lowering effect | Good | 15 | 0 | 6g | 3g | 2 cups cooked (100g) | Warming, Vata+, Kapha- | EXCELLENT β (improves insulin sensitivity) |
Eggplant (Baingan) Versatile for Indian cooking | Good | 15 | 1 | 5.9g | 3g | 1 cup cooked (100g) | Warming, Vata+ | Good β (nasunin antioxidant, low carb) |
Cluster Beans (Gawar) High fiber for vegetable | Good | 15 | 1 | 10.8g | 2.8g | 1.5 cups cooked (120g) | Warming, Vata- | Good β (reduces post-meal glucose spikes) |
Drumstick (Moringa/Sojne) Superfood - leaves also excellent (saag) | Good | 15 | 1 | 8.3g | 2g | 1 cup cooked (100g) | Warming, Tridoshic | Good β (improves insulin sensitivity) |
Amaranth Leaves (Chaulai) Excellent iron and calcium source | Good | 15 | 0 | 4g | 2.2g | 2 cups cooked (100g) | Cooling, Pitta- | Good β (high minerals, supports glucose control) |
Spinach (Palak) Perfect for palak paneer, dal palak | Good | 6 | 1 | 3.6g | 2.2g | Unlimited | Cooling, Kapha-, Pitta- | EXCELLENT β (nutrient density) |
Kale Western superfood, adapts to Indian cooking | Good | 5 | 1 | 7g | 2.4g | Unlimited | Cooling, Kapha-, Pitta- | EXCELLENT β (highest antioxidant) |
Broccoli Works in stir-fries, dry sabzi | Good | 10 | 1 | 7g | 2.8g | Unlimited | Cooling | EXCELLENT β (sulforaphane, anti-cancer) |
Cauliflower (Phool Gobi) Perfect for aloo gobi (skip aloo), gobi manchurian | Good | 12 | 1 | 5g | 2.4g | Unlimited | Cooling, Vata+ | EXCELLENT β (low carb alternative, versatile) |
Cabbage (Patta Gobi) Use in poriyal, sabzi, salads | Good | 10 | 1 | 5.8g | 2.5g | Unlimited | Cooling, Vata+ | EXCELLENT β (volume eating) |
Bell Pepper (Capsicum) All colors good, use in paneer dishes | Good | 15 | 1 | 6g | 2.1g | Unlimited | Warming (raw), Pitta+ | EXCELLENT β (vitamin C) |
Tomato Base for most Indian gravies | Good | 15 | 1 | 3.9g | 1.2g | Unlimited | Heating, Pitta+ | EXCELLENT β (lycopene) |
Cucumber (Kheera) Perfect for raita, salads | Good | 12 | 1 | 3.6g | 0.5g | Unlimited | Cooling, Pitta- | EXCELLENT β (hydrating) |
Zucchini Can substitute for bottle gourd | Good | 15 | 1 | 3.1g | 1g | Unlimited | Cooling | EXCELLENT β (very low carb) |
Mushrooms Good for mushroom masala, adding texture | Good | 10 | 0 | 3.3g | 1g | Unlimited | Kapha+ | EXCELLENT β (meaty texture, umami) |
Green Beans Good in poriyal, stir-fries | Good | 15 | 1 | 7g | 2.7g | Unlimited | Cooling | EXCELLENT β |
Radish (Mooli) Leaves (mooli ke patte) also excellent cooked | Good | 15 | 1 | 3.4g | 1.6g | Unlimited | Heating, Vata+, Pitta+ | EXCELLENT β (good raw in salads) |
Carrot (raw) Use in salads, grated. Cooking increases GI to 39 | Good | 35 | 2 | 10g | 2.8g | 1 cup (150g) | Warming, Vata- | Good β (raw better than cooked, fiber offsets GI) |
Beetroot (Chukandar) High in natural sugars, use sparingly | Moderate | 64 | 5 | 10g | 2.8g | 1/2 cup (75g) | Warming, Pitta+ | Moderate β οΈ (limit portion) |
Pumpkin (Kaddu) Use in small amounts in curries | Moderate | 75 | 3 | 7g | 0.5g | 1/2 cup (90g) max | Cooling, Vata- | Moderate β οΈ (high GI despite low carbs) |
Sweet Potato (Shakarkand) If eating, pair with protein and reduce other carbs | Avoid | 61 | 17 | -2g | 3g | AVOID or 1/4 cup (40g) | Kapha+, Vata- | Avoid β (very high carbs) |
White Potato (Aloo) Most problematic vegetable for diabetes | Avoid | 78 | 21 | -4g | 2.2g | AVOID or 1/4 cup (30g) | Kapha++ | AVOID β (very high GI) |
Colocasia (Arbi) Traditional but not ideal for diabetes | Avoid | 60 | 10 | 17g | 4.1g | AVOID or 1/3 cup (50g) | Kapha+ | Avoid β (high starch) |
Yam (Suran) Use only occasionally in very small amounts | Avoid | 68 | 13 | 20g | 4.1g | AVOID or 1/3 cup (50g) | Kapha+ | Avoid β (high carb density) |
Guava (Amrud) SUPERFRUIT: GI 12, fiber 5.4g. Eat with skin. Can have 2-3 daily without concern | Good | 12 | 1 | 12g | 5.4g | 1 whole fruit (100g) - can eat multiple | Cooling, Pitta- | BEST βββ (LOWEST GI of all fruits, highest fiber) |
Berries (Strawberry) Fresh better than frozen | Good | 40 | 2 | 8g | 2.2g | 1 cup (200g) | Cooling, Pitta- | EXCELLENT β (very low GL) |
Berries (Blueberry) Powerful antioxidants | Good | 40 | 3 | 14g | 2.4g | 3/4 cup (150g) | Cooling | EXCELLENT β (anthocyanins for eye health) |
Berries (Raspberry) Best berry for diabetes | Good | 25 | 1 | 12g | 6.5g | 1 cup (150g) | Cooling | EXCELLENT β (highest fiber-to-carb ratio 0.54) |
Berries (Blackberry) Similar to raspberry benefits | Good | 25 | 2 | 10g | 5.3g | 1 cup (150g) | Cooling | EXCELLENT β (very high fiber) |
Cherries Anti-inflammatory properties | Good | 22 | 3 | 16g | 2.1g | 1 cup (150g) | Cooling | EXCELLENT β (low GI) |
Pomegranate (Anar) Seeds only, not juice. Excellent for heart health | Good | 35 | 6 | 18.7g | 4g | 1/2 cup seeds (90g) | Cooling, Pitta- | Good β (antioxidant powerhouse) |
Apple Eat with skin for maximum fiber | Good | 36 | 4 | 14g | 2.4g | 1 medium (120g) | Cooling, Vata+ | EXCELLENT β (quercetin for inflammation) |
Pear Eat with skin | Good | 38 | 4 | 15g | 2.8g | 1 medium (120g) | Cooling, Pitta- | EXCELLENT β (high fiber) |
Grapefruit Can interact with medications - check with doctor | Good | 25 | 3 | 11g | 1.6g | 1/2 large (150g) | Cooling, Kapha- | EXCELLENT β (improves insulin sensitivity) |
Orange (Santra) Whole fruit, not juice | Good | 42 | 4 | 12g | 2.4g | 1 medium (120g) | Cooling, Pitta- | Good β (vitamin C) |
Plum Fresh better than dried (prunes have GI 29 but GL 10) | Good | 40 | 4 | 11g | 1.4g | 2 medium (120g) | Cooling | Good β |
Peach Low calorie, refreshing | Good | 42 | 5 | 10g | 1.5g | 1 large (150g) | Cooling, Pitta- | Good β |
Tamarind (Imli) High carb but used in tiny amounts in cooking | Good | 32 | 4 | 62g | 5.1g | 2 tbsp (30g) as spice/condiment | Sour, Pitta+ | Good β (use as spice, not large amounts) |
Dragon Fruit (Pitaya) White or red varieties both good | Good | 48 | 6 | 13g | 3g | 1 cup (150g) | Cooling | Good β (exotic, high fiber) |
Papaya (Papita) Good for digestion but portion control needed | Moderate | 60 | 3 | 11.8g | 1.7g | 1 cup (140g) | Heating, Pitta+ | Neutral β οΈ (moderate GI but low GL, digestive enzymes) |
Mango (Aam) Sweet, heating. Use only occasionally in season | Moderate | 51 | 8 | 15g | 1.6g | 1/2 cup (80g) - occasional treat only | Kapha+, Pitta+ | Neutral β οΈ (portion control critical) |
Custard Apple (Sitafal) Very sweet, use sparingly | Moderate | 54 | 9 | 25g | 2.4g | 1/2 cup (90g) - occasional | Kapha+ | Neutral β οΈ (high carbs, limit) |
Banana (Kela) High glycemic load despite moderate GI | Avoid | 48 | 10 | 23g | 2.6g | AVOID or 1/2 small (50g) | Kapha++ | Avoid β (high GL, sweet, Kapha-aggravating) |
Pineapple (Ananas) Highest GI among common fruits | Avoid | 82 | 7 | 13.1g | 1.4g | AVOID or 1/4 cup (50g) | Heating, Pitta++ | Avoid β (very high GI) |
Watermelon (Tarbooz) Spikes blood sugar rapidly | Avoid | 72 | 4 | 8g | 0.4g | AVOID | Kapha+ | Avoid β (very high GI despite low GL) |
Grapes Too sweet, minimal fiber | Avoid | 59 | 11 | 18g | 0.9g | AVOID | Kapha+ | Avoid β (high sugar concentration) |
Dates (Khajoor) Use only 1-2 dates to sweeten dishes naturally | Avoid | 42 | 18 | 75g | 6.7g | AVOID (use 1-2 for sweetening only) | Kapha++ | Avoid β (extremely high carbs despite fiber) |
Almonds (Badam) Best overall nut. Soak overnight for better digestion | Good | 15 | 2 | 22g | 12g | 30g (23 almonds) | Vata-, Kapha+ | EXCELLENT β (vitamin E, magnesium) |
Walnuts (Akhrot) Brain-shaped for brain health. Highest omega-3 of all nuts | Good | 15 | 2 | 14g | 7g | 30g (7 whole walnuts) | Vata-, Pitta- | BEST ββ (highest omega-3, best for insulin) |
Pistachios (Pista) Shelling slows eating - mindful snacking | Good | 15 | 2 | 28g | 10g | 30g (49 pistachios) | Vata-, Pitta- | EXCELLENT β (high fiber, protein) |
Cashews (Kaju) Use sparingly. Good in curries but limit snacking | Moderate | 25 | 3 | 30g | 3.3g | 20g (12-15 cashews) | Vata-, Kapha+ | Moderate β οΈ (higher carb, lower fiber) |
Peanuts (Moongphali) Roasted better than raw. Watch for allergies | Good | 14 | 1 | 16g | 8.5g | 30g (28 peanuts) | Warming, Kapha+ | EXCELLENT β (technically legume, highest protein) |
Brazil Nuts Just 1-2 nuts meet daily selenium needs. Don't exceed | Good | 15 | 1 | 12g | 7.5g | 2-3 nuts only (selenium limit) | Vata- | Good β (highest selenium - 1-2 daily max) |
Pecans Rich flavor, high in healthy fats | Good | 10 | 1 | 14g | 9.6g | 30g (19 halves) | Vata- | EXCELLENT β (antioxidants) |
Hazelnuts Good roasted or raw | Good | 15 | 1 | 17g | 9.7g | 30g (21 nuts) | Vata- | EXCELLENT β (vitamin E) |
Flax Seeds (Alsi) MUST grind before eating. Add to yogurt, smoothies | Good | 15 | 0 | 29g | 27g | 1 tbsp ground (15g) | Vata-, Pitta- | BEST ββ (highest fiber, omega-3) |
Chia Seeds Soak in water - makes pudding. Gel slows digestion | Good | 15 | 1 | 42g | 34g | 1 tbsp (15g) | Vata-, Pitta- | BEST ββ (highest fiber 34g/100g, omega-3) |
Pumpkin Seeds (Kaddu ke beej) Roasted or raw. High zinc - immune support | Good | 19 | 2 | 14g | 6g | 30g (2 tbsp) | Vata-, Kapha+ | EXCELLENT β (magnesium, zinc for insulin) |
Sunflower Seeds Versatile, add to salads or eat as snack | Good | 15 | 1 | 20g | 8.6g | 30g (3 tbsp) | Vata-, Pitta- | EXCELLENT β (vitamin E, selenium) |
Sesame Seeds (Til) Tahini (sesame paste) good for diabetes. High calcium | Good | 15 | 1 | 23g | 11.8g | 1 tbsp (15g) | Warming, Vata- | EXCELLENT β (calcium, copper) |
Hemp Seeds Nutty flavor, sprinkle on anything | Good | 15 | 0 | 9g | 4g | 30g (3 tbsp) | Vata-, Pitta- | EXCELLENT β (complete protein, omega-3) |
Watermelon Seeds (Magaz) Roasted - traditional Indian snack. High protein | Good | 15 | 1 | 15g | 3g | 30g | Cooling | Good β (traditional Indian snack) |
Black Cumin (Kala Jeera) Thymoquinone compound. Most potent anti-diabetic spice | Good | 0 | 0 | 26g | 10g | 1 tsp | Vata-, Kapha- | BEST βββ (STRONGEST effect: 27 mg/dL glucose reduction) |
Cinnamon (Daalchini) Ceylon better than Cassia. Add to tea, coffee, oatmeal | Good | 0 | 0 | 81g | 53g | 1 tsp (in tea 2-3x/week) | Vata-, Kapha- | BEST ββ (17-27 mg/dL glucose reduction) |
Turmeric (Haldi) Combine with black pepper for 2000x bioavailability. Anti-inflammatory | Good | 0 | 0 | 65g | 21g | 1/2-1 tsp daily | Kapha-, Pitta- | BEST ββ (curcumin reduces glucose & HbA1c) |
Ginger (Adrak - fresh) Fresh better than dried. Use in tea, curries, ginger-garlic paste | Good | 0 | 1 | 18g | 2g | 1 tsp grated | Vata-, Kapha- | BEST ββ (gingerol reduces glucose & HbA1c) |
Fenugreek Seeds (Methi Dana) Soak 1 tsp overnight, drink water in morning. Use in dal, curries | Good | 0 | 0 | 58g | 24.6g | 1 tsp soaked | Vata+, Kapha- | BEST ββ (24.6g fiber/100g, traditional anti-diabetic) |
Cumin Seeds (Jeera) Tempering essential. Roast and powder for jeera water | Good | 0 | 0 | 44g | 10g | 1 tsp | Vata-, Pitta- | EXCELLENT β (digestive support, insulin function) |
Coriander Seeds (Dhania) Use in spice blends. Coriander water traditional cooling drink | Good | 0 | 0 | 55g | 42g | 1 tsp | Pitta-, Kapha- | EXCELLENT β (cooling, high fiber) |
Mustard Seeds (Rai/Sarson) Essential for tadka. Releases pungency when heated in oil | Good | 0 | 0 | 28g | 12g | 1 tsp | Warming, Kapha- | EXCELLENT β (tempering staple) |
Asafetida (Hing) Small amount goes long way. Heat in oil for tempering | Good | 0 | 0 | 68g | 4g | Pinch (1/8 tsp) | Vata-, Kapha- | Good β (sulfur compounds, digestive support) |
Ajwain (Carom Seeds) Strong flavor. Use in parathas, pakoras for digestion | Good | 0 | 0 | 43g | 11.5g | 1/2 tsp | Vata-, Kapha- | Good β (digestive, thymol content) |
Curry Leaves (Kadi Patta) Fresh better than dried. Tempering essential for South Indian food | Good | 0 | 0 | 66g | 6.4g | Unlimited (10-15 leaves typical) | Pitta-, Kapha- | EXCELLENT β (alkaloids support glucose control) |
Cardamom (Elaichi) Green cardamom best. Use in tea, sweets, rice dishes | Good | 0 | 0 | 68g | 28g | 2-3 pods | Tridoshic (balancing) | EXCELLENT β (digestive, aromatic) |
Cloves (Laung) Strong flavor. Use sparingly in garam masala | Good | 0 | 0 | 66g | 34g | 2-3 cloves | Warming, Kapha-, Pitta+ | Good β (eugenol compound) |
Black Pepper (Kali Mirch) Always combine with turmeric. Freshly ground best | Good | 0 | 0 | 64g | 25g | 1/4 tsp | Warming, Kapha- | EXCELLENT β (piperine enhances turmeric 2000x) |
Fennel Seeds (Saunf) Traditional after-meal digestive. Saunf water cooling | Good | 0 | 0 | 52g | 40g | 1 tsp | Cooling, Pitta- | Good β (digestive, post-meal) |
Star Anise (Chakra Phool) Use in garam masala, biryani | Good | 0 | 0 | 50g | 15g | 1-2 stars | Warming | Good β (aromatic) |
Bay Leaf (Tej Patta) Indian bay leaf different from western. Use whole, remove before eating | Good | 0 | 0 | 75g | 26g | 1-2 leaves | Warming, Kapha- | Good β (aromatic, insulin support) |
Holy Basil/Tulsi Sacred herb. Make tea or chew fresh leaves in morning | Good | 0 | 0 | 7g | 3g | 5-10 leaves | Warming, Kapha-, Vata- | EXCELLENT β (adaptogen, glucose-lowering) |
Mint (Pudina) Fresh in chutney, raita. Mint water refreshing | Good | 0 | 0 | 8g | 2g | Unlimited | Cooling, Pitta- | EXCELLENT β (digestive) |
Cilantro/Coriander Leaves (Dhania Patti) Use generously. Chutney excellent. Heavy metal detox | Good | 0 | 0 | 4g | 2.8g | Unlimited | Cooling, Pitta- | EXCELLENT β (fresh garnish, detox) |
Garlic (Lehsun) Essential in ginger-garlic paste. Crush and wait 10min for allicin | Good | 0 | 1 | 33g | 2.1g | 2-3 cloves | Heating, Pitta+ | EXCELLENT β (allicin - glucose & cholesterol) |
Onion (Pyaz) Red onions higher antioxidants. Essential for Indian cooking | Good | 10 | 1 | 9g | 1.7g | Unlimited (base ingredient) | Heating, Pitta+ | EXCELLENT β (quercetin, base for all curries) |
Chili Peppers (Mirch) Boosts metabolism. Green or red. Adjust to tolerance | Good | 0 | 0 | 9g | 1.5g | To taste | Heating, Pitta++ | Good β (capsaicin - metabolism) |
Nutmeg (Jaiphal) Very small amounts only. Use in garam masala, desserts | Good | 0 | 0 | 49g | 21g | Pinch (1/8 tsp) | Warming, Vata- | Good β (use sparingly) |
Saffron (Kesar) Most expensive spice. Use in special dishes, milk | Good | 0 | 0 | 65g | 4g | Few strands (expensive) | Cooling, Pitta- | Good β (antioxidant, aromatic) |
Chapati/Roti (Whole Wheat) Pair with vegetables + protein. Never eat alone | Moderate | 62 | 26 | 43g | 7g | 1 small roti (35g) - 2 max | Vata-, Kapha+ | Neutral β οΈ (moderate GI, acceptable in small portions) |
Improved Roti (50% Besan + 50% Wheat) BEST ROTI: Mix 70g wheat + 30g besan flour. Add fenugreek seeds 1 tsp | Good | 45 | 16 | 38g | 8.5g | 1-2 small rotis (35g each) | Vata-, Kapha- | GOOD β (40% GI reduction vs wheat alone) |
Ragi Roti (Finger Millet) Gluten-free. Rich in minerals | Moderate | 52 | 10 | 52g | 8g | 1 small roti (30g) | Warming, Vata- | Neutral β οΈ (South Indian, high calcium & iron) |
Besan Cheela (Chickpea Crepe) Make with 40g besan + water + spices. Add spinach/tomato filling. Perfect breakfast | Good | 28 | 5 | 18g | 2g | 1 cheela (40g) - can have 2 | Vata-, Kapha- | BEST ββ (lowest GI Indian bread) |
Bajra Bhakri (Pearl Millet) Winter food, warming. High fiber offsets GI | Moderate | 61 | 10 | 67g | 9g | 1 piece (60g) | Warming, Kapha- | Neutral β οΈ (Rajasthani/Gujarati staple) |
Jowar Roti (Sorghum) Traditional Maharashtra. Gluten-free | Moderate | 55 | 10 | 73g | 7g | 1 small roti (40g) | Warming | Neutral β οΈ (gluten-free alternative) |
Poha (Flattened Rice) Add vegetables 1 cup + peanuts 2 tbsp. Light, airy structure slows absorption | Moderate | 40 | 8 | 76g | 3.6g | 1/2 cup dry (35g) | Cooling, Vata- | Neutral β οΈ (surprisingly low GL when prepared properly) |
Greek Yogurt (Unsweetened) Plain only. Add berries or nuts. Breakfast perfect | Good | 11 | 1 | 3.6g | 0g | 1 cup (200g) | Cooling, Pitta- | EXCELLENT β (high protein, probiotics) |
Curd/Dahi (Indian Yogurt) Make raita with cucumber. Add to meals for cooling effect | Good | 15 | 1 | 4.7g | 0g | 1 cup (200g) | Cooling, Pitta- | EXCELLENT β (traditional, probiotic) |
Paneer (Indian Cottage Cheese) Heavy, hard to digest. High cholesterol. Use tempeh or tofu instead | Moderate | 0 | 0 | 3.6g | 0g | 100g (limit to 2-3x/week) | Kapha+, Vata- | Moderate β οΈ (high saturated fat 20g, high calories 260) |
Tempeh BEST protein for diabetes: fermented, complete protein, 180 kcal vs 260 for paneer. Use in place of paneer | Good | 0 | 1 | 9g | 1.4g | 150g (5 oz) | Balanced | BEST βββ (highest protein 19g, probiotics, fiber, complete amino acids) |
Tofu Best for weight loss. Takes any flavor. Use firm for paneer substitute | Good | 0 | 0 | 1.9g | 0.3g | 200g (7 oz) | Cooling | EXCELLENT β (lowest carbs 1.9g, lowest calories 65, versatile) |
Soymilk (Unsweetened) Best milk alternative. Unsweetened only | Good | 34 | 3 | 6g | 0.6g | 1 cup (240ml) | Cooling | Good β (complete protein, fortified) |
Almond Milk (Unsweetened) Use in smoothies, coffee. Check fortification | Good | 25 | 1 | 1.5g | 0.4g | 1 cup (240ml) | Vata-, Pitta- | Good β (very low carb, but low protein) |
Low-fat Milk Yogurt better choice. If using, have with meals | Moderate | 37 | 4 | 5g | 0g | 1 cup (240ml) | Kapha+ | Moderate β οΈ (lactose sugar, limit) |
Buttermilk/Chaas Thin yogurt with water, salt, cumin, ginger. Perfect lunch drink | Good | 15 | 1 | 4.8g | 0g | 1 glass (200ml) | Cooling, Pitta- | EXCELLENT β (traditional digestive drink) |
Cottage Cheese (Low-fat) Western alternative to paneer, lower fat | Good | 10 | 1 | 3.4g | 0g | 1/2 cup (100g) | Cooling | Good β (high protein) |
Extra Virgin Olive Oil Best for dressings, finishing. Light sautΓ© ok | Good | 0 | 0 | 0g | 0g | 1 tbsp (15ml) | Pitta-, Vata- | BEST ββ (improves insulin sensitivity) |
Mustard Oil (Sarson ka Tel) Perfect for Indian cooking. High smoke point. Anti-inflammatory | Good | 0 | 0 | 0g | 0g | 1 tbsp (15ml) | Warming, Kapha- | BEST ββ (reduces inflammation, traditional Indian) |
Ghee (Clarified Butter) Use for tempering only. Small amounts for flavor. Not for everyday cooking | Moderate | 0 | 0 | 0g | 0g | 1 tsp (5ml) - use sparingly | Vata-, Kapha+ | Neutral β οΈ (traditional but saturated fat, limit) |
Coconut Oil Despite popularity, may worsen insulin resistance. Use mustard/olive instead | Avoid | 0 | 0 | 0g | 0g | AVOID | Vata-, Pitta+ | Avoid β (may increase insulin resistance) |
Sesame Oil (Til ka Tel) Good for stir-fries. Nutty flavor | Good | 0 | 0 | 0g | 0g | 1 tbsp (15ml) | Warming, Vata- | Good β (traditional, high smoke point) |
Avocado Oil Expensive but versatile. High oleic acid | Good | 0 | 0 | 0g | 0g | 1 tbsp (15ml) | Vata-, Pitta- | Good β (high smoke point, neutral flavor) |
Flaxseed Oil NEVER heat. Use only for dressings. Refrigerate | Good | 0 | 0 | 0g | 0g | 1 tbsp (15ml) | Vata-, Pitta- | Good β (highest omega-3) |
Roasted Chickpeas (Bhuna Chana) Best portable snack. Carry in small container | Good | 28 | 4 | 27g | 7.6g | 1/4 cup (30g) | Vata+, Kapha- | BEST ββ (perfect snack - protein, fiber, crunchy) |
Makhana/Fox Nuts Roast with 1 tsp ghee/oil + spices. Light, crunchy, filling | Good | 15 | 2 | 76g | 14g | 1/2 cup roasted (25g) | Cooling, Vata- | BEST ββ (sattvic, low GL despite high carbs) |
Roasted Peanuts Avoid salted. Plain roasted best | Good | 14 | 1 | 16g | 8.5g | 1/4 cup (30g) | Warming, Kapha+ | EXCELLENT β (high protein) |
Sprouts Snack (Mixed) Moong/chana sprouts. Add lemon, onion, tomato, spices | Good | 20 | 3 | 23g | 7g | 1 cup (100g) | Cooling | EXCELLENT β (living food, enzymes) |
Dhokla (Steamed Gram Cake) Gujarati specialty. Fermented = easier digestion | Good | 35 | 6 | 32g | 4g | 2 pieces (60g) | Vata-, Kapha- | Good β (fermented, steamed not fried) |
Idli (Steamed Rice Cake) Have with sambar (dal soup) to lower overall GI | Moderate | 60 | 12 | 38g | 1g | 2 small idlis (60g) | Cooling, Vata- | Neutral β οΈ (fermented good, but rice-based) |
Medu Vada (Urad Dal Fritter) Deep fried. Have occasionally with sambar | Moderate | 50 | 8 | 28g | 3g | 1 vada (40g) - occasional | Kapha+ | Neutral β οΈ (fried - occasional only) |
Chickpea Pasta Barilla, Banza brands. 2x protein of wheat pasta | Good | 35 | 8 | 52g | 9g | 75g dry (about 2 cups cooked) | Vata-, Kapha- | BEST ββ (legume-based, high protein) |
Lentil Pasta (Red/Green) Explore Cuisine, Tolerant brands. Cook al dente | Good | 30 | 7 | 50g | 11g | 75g dry | Vata+, Kapha- | BEST ββ (highest protein 24g, high fiber) |
Whole Wheat Pasta Better than white but legume pasta superior | Moderate | 42 | 13 | 75g | 6g | 60g dry (1.5 cups cooked) | Vata-, Kapha+ | Moderate β οΈ (better than white but not optimal) |
White Pasta Rapid glucose spike. Use legume pasta instead | Avoid | 55 | 23 | 75g | 2.5g | AVOID | Kapha++ | Avoid β (high GI/GL, low fiber) |
Zucchini Noodles (Zoodles) Use spiralizer. SautΓ© lightly. Perfect pasta substitute | Good | 15 | 1 | 3.1g | 1g | Unlimited (3 cups) | Cooling | EXCELLENT β (virtually no carbs) |
Shirataki Noodles (Konjac) Rinse well. Tofu shirataki better texture. Japanese origin | Good | 0 | 0 | 0.2g | 3g | Unlimited | Cooling | EXCELLENT β (zero carbs, pure fiber) |
Stevia (Pure Extract) 200x sweeter than sugar. Plant-based. Liquid or powder | Good | 0 | 0 | 0g | 0g | As needed (very sweet) | Neutral | BEST ββ (natural, zero calories, no glucose impact) |
Monk Fruit Sweetener 300x sweeter than sugar. No aftertaste. Expensive | Good | 0 | 0 | 0g | 0g | As needed | Cooling | BEST ββ (natural, zero calories) |
Erythritol 70% sweetness of sugar. Can cause digestive issues in large amounts | Good | 0 | 0 | 0g | 0g | Up to 50g daily | Cooling | Good β (sugar alcohol, no glucose impact) |
Dates (Khajoor) - for sweetening Use only 1-2 to sweeten smoothies naturally. Not for snacking | Moderate | 42 | 18 | 75g | 6.7g | 1-2 dates only (for sweetening dishes) | Kapha++ | Moderate β οΈ (natural but very high carbs) |
Honey Not better than sugar for diabetes despite being natural | Avoid | 58 | 10 | 82g | 0.2g | AVOID | Kapha+ | Avoid β (high GI, pure sugar) |
Jaggery (Gur) Traditional but worse than sugar. Not for diabetics | Avoid | 84 | 17 | 98g | 0g | AVOID | Kapha++ | Avoid β (very high GI, higher than sugar) |
White Sugar (Chini) Strictly avoid. Use stevia or monk fruit instead | Avoid | 65 | 13 | 100g | 0g | AVOID | Kapha++ | Avoid β (pure glucose spike) |
Legend & Reference
Glycemic Index (GI) Ranges
Low GI: β€55 (Best for diabetes)
Medium GI: 56-69 (Moderate impact)
High GI: β₯70 (Avoid or minimize)
Glycemic Load (GL) Ranges
Low GL: β€10 (Minimal impact)
Medium GL: 11-19 (Moderate impact)
High GL: β₯20 (High impact)
Note: Glycemic Load (GL) is more practical than GI as it accounts for portion size. Focus on keeping total daily GL under 80-100 for optimal blood sugar control.
Educational use only. Not medical advice. Consult a qualified clinician before changing diet, herbs, medications, or yoga/pranayama intensityβespecially for diabetes, hypertension, or anemia. Contraindications vary by individual.