Best foods for designing low carb Indian diet

Nutritional compliance and low carb Indian diet has been the approach to diabetes as an option in recent guidelines by many experts. Recent prospective and randomized controlled trials have demonstrated a consistent benefit in glycemic control, weight loss, and sustained medication reduction using a very low carb Indian diet.

Eating carbohydrates causes blood sugar to rise but eating proteins and fats does not. It means diabetic patients can get their daily calories without needing to use insulin to balance out spiking blood sugar levels. Reducing carbs manages the problem at the source by preventing blood sugar from rising in the first place. The most impactful thing on your blood glucose is the amount of carbs in your diet. The low-carb diet is effective because it lowers the insulin load. Keto diet or similar Low carb diet can help reduce medication in patients.

Here are 6 of the fruits and vegetables in descending order that can be added in ample as compared to others because they are very low in calories and high in dietary fiber. These fruits and vegetables give less than 10 calories for consuming 1 gm of dietary fiber. Add these foods in your diet chart and prepare your DietKundali to see the difference in calories before and after. Long term approach is helpful in weight loss, reducing blood sugar levels and to reduce cholesterol levels. Remember that none of the food is complete in every nutrient, so you need variety. Keep checking your diet chart using Diet Kundali app.

6 STRAWBERRY
STRAWBERRY gives one gram of fiber for every 9.84 kCal consumed so its is at our number 6 list of low carb Indian diet foods. Strawberries are an good source of vitamin C and contains various phytonutrients. You can mix strawberries with milk or curd to make a refreshing milkshakes or smoothies or can be eaten raw in between meals.

Strawberry nutrition

Energy - 24.60 kCal, Protein - 0.97 gm, Carbohydrate - 3.4 gm, Fat - 0.56 gm, Total Fiber - 2.5 gm, Vitamin A - 0.1825 mcg, Vitamin B1 - 0.06 mg, Vitamin B2 - 0.01 mg, Vitamin B3 - 0.48 mg, Vitamin B5 - 0.18 mg, Vitamin B6 - 0.09 mg, Vitamin B7 - 0.07 mcg, Vitamin B9 - 8.91 mcg, Vitamin B12 - 0 mcg, Vitamin C - 50.2 mg, Vitamin D - 3.95 mcg, Vitamin E - 0.26 mg, Vitamin K - 19.81 mcg, Calcium - 15.28 mg, Iron - 0.36 mg, Magnesium - 15.53 mg, Manganese - 0.43 mg, Zinc - 0.14 mg, Selenium - 0.3 mcg, Potassium - 140 mg, Sodium - 1.19 mg, Total Free Sugar - 3.56 gm, Cholesterol - 0  mg, Omega 3 - 112 mg, Omega 6 - 179 mg

5 CHINESE CABBAGE

Chinese cabbage gives one gram of fiber for every 8.91 kCal consumed. It is also rich in Vitamin C and provides several other vitamins and dietary minerals in lesser amounts. Cabbage contains indoles which is a particular type of nitrogen compound and a phytonutrient which may be helpful in preventing certain types of cancer. Following is its nutritional value per 100 gm.

Energy - 17.91 kCal, Protein - 1.58 gm, Carbohydrate - 2.36 gm, Fat - 0.13 gm, Total Fiber - 2.01 gm, Soluble Fiber - 0.45 gm, Vitamin B1 - 0.01 mg, Vitamin B2 - 0.05 mg, Vitamin B3 - 0.38 mg, Vitamin B5 - 0.58 mg, Vitamin B6 - 0.19 mg, Vitamin B7 - 1.08 mcg, Vitamin B9 - 54.51 mcg, Vitamin B12 - 0 mcg, Vitamin C - 19.32 mg, Vitamin D - 0.39 mcg, Vitamin E - 0.25 mg, Vitamin K - 111 mcg, Calcium - 58.46 mg, Iron - 0.39 mg, Magnesium - 11.51 mg, Manganese - 0.19 mg, Zinc - 0.19 mg, Selenium - 1.85 mcg, Potassium - 258 mg, Sodium - 20.28 mg, Total Free Sugar - 0.42 gm, Cholesterol - 0  mg, Omega 3 - 43.33 mg, Omega 6 - 11.68 mg

4 CUCUMBER ORANGE ROUND

Orange round cucumber gives one gram of fiber for every 7.96 kCal consumed. It is rich source of vitamin D and provides around 31 % of your requirement of Vitamin D. Those who have limited exposure to outdoor activities should consider Orange round cucumber in their low carb diet to meet the requirements of vitamin D. It has high water content, and this makes cucumber refreshing in summer. One can eat cucumber as salad without salt or can be added with yoghurt or dahi to create raita or cachumber. Don’t forget to add cucumber in your sandwiches.

Nutritional values of Orange round cucumber –

Energy - 19.58 kCal, Protein - 0.98 gm, Carbohydrate - 3.01 gm, Fat - 0.24 gm, Total Fiber - 2.46 gm, Vitamin A - 0.4625 mcg, Vitamin B1 - 0.02 mg, Vitamin B2 - 0.01 mg, Vitamin B3 - 0.36 mg, Vitamin B5 - 0.34 mg, Vitamin B6 - 0.04 mg, Vitamin B7 - 3.13 mcg, Vitamin B9 - 18.77 mcg, Vitamin B12 - 0 mcg, Vitamin C - 6.24 mg, Vitamin D - 1.59 mcg, Vitamin E - 0.02 mg, Vitamin K - 7.5 mcg, Calcium - 21.98 mg, Iron - 0.45 mg, Magnesium - 20.34 mg, Manganese - 0.07 mg, Zinc - 0.16 mg, Selenium - 0.14 mcg, Potassium - 185 mg, Sodium - 8.16 mg, Total Free Sugar - 0.22 gm, Cholesterol - 0  mg, Omega 3 - 22.76 mg, Omega 6 - 45.94 mg

3 BRINJAL

Brinjal gives one gram of fiber for every 5.71 kCal consumed. It contains 1.16 gm of soluble fiber and 4.26 gm of total fiber It also contains variety of nutrients in descent quantities. Brinjal curry is best for weight loss as well as cholesterol management. It makes perfect contender for low carb Indian diet as it is widely famous. You just need to prepare the curry without oil or less oil.  

Following is its nutritional value per 100 gm

Energy - 24.36 kCal, Protein - 1.36 gm, Carbohydrate - 3.38 gm, Fat - 0.33 gm, Total Fiber - 4.26 gm, Soluble Fiber - 1.16 gm, Vitamin B1 - 0.05 mg, Vitamin B2 - 0.109 mg, Vitamin B3 - 0.6 mg, Vitamin B5 - 0.29 mg, Vitamin B6 - 0.07 mg, Vitamin B7 - 1.32 mcg, Vitamin B9 - 32.29 mcg, Vitamin B12 - 0 mcg, Vitamin C - 2.34 mg, Vitamin D - 1.19 mcg, Vitamin E - 0.09 mg, Vitamin K - 12.25 mcg, Calcium - 14.58 mg, Iron - 0.34 mg, Magnesium - 18.62 mg, Manganese - 0.29 mg, Zinc - 0.2 mg, Selenium - 0 mcg, Potassium - 192 mg, Sodium - 3.12 mg, Total Free Sugar - 0.93 gm, Cholesterol - 0, mg, Omega 3 - 27.38 mg,  Omega 6 - 143 mg

2 SMALL KOVAI

SMALL KOVAI is also called as tinda in Hindi gives one gram of fiber for every 5.88 kCal consumed and one of the must vegetables to be considered in designing low carb Indian diet. You can prepare curry without or with very less oil.

100 gm of Small Kovai has following nutrition

Energy - 19.11 kCal, Protein - 1.22 gm, Carbohydrate - 2.41 gm, Fat - 0.24 gm, Total Fiber - 3.25 gm, Vitamin A - 12.25 mcg, Vitamin B1 - 0.04 mg, Vitamin B2 - 0.02 mg, Vitamin B3 - 0.51 mg, Vitamin B5 - 0.28 mg, Vitamin B6 - 0.05 mg, Vitamin B7 - 2.87 mcg, Vitamin B9 - 50.13 mcg, Vitamin B12 - 0 mcg, Vitamin C - 21.08 mg, Vitamin D - 6.06 mcg, Vitamin E - 0.7 mg, Vitamin K - 19.1 mcg, Calcium - 37.12 mg, Iron - 0.29 mg, Magnesium - 18.87 mg, Manganese - 0.12 mg, Zinc - 0.13 mg, Selenium - 0 mcg, Potassium - 167 mg, Sodium - 2.2 mg, Total Free Sugar - 1.07 gm, Cholesterol - 0  mg, Omega 3 - 29.1 mg, Omega 6 - 83.07 mg

1 GUAVA, WHITE FLESH

White Guava gives one gram of fiber for every 3.75 kCal consumed and it is one of the low-calorie foods that is widely available in India. This can be your perfect partner in designing low carb Indian diet and can be used without any doubt between the meals. It is fiber rich and increases your satiety, so you feel less hungry. It is also rich in Vitamin C. Following is its nutritional value.

Energy - 32.24 kCal, Protein - 1.44 gm, Carbohydrate - 5.13 gm, Fat - 0.32 gm, Total Fiber - 8.59 gm, Vitamin A - 83 mcg, Vitamin B1 - 0.05 mg, Vitamin B2 - 0.04 mg, Vitamin B3 - 0.6 mg, Vitamin B5 - 0.25 mg, Vitamin B6 - 0.11 mg, Vitamin B7 - 0.74 mcg, Vitamin B9 - 29.76 mcg, Vitamin B12 - 0 mcg, Vitamin C - 214 mg, Vitamin D - 1.68 mcg, Vitamin E - 0.09 mg, Vitamin K - 3.68 mcg, Calcium - 18.52 mg, Iron - 0.32 mg, Magnesium - 15.26 mg, Manganese - 0.22 mg, Zinc - 0.23 mg, Selenium - 1.84 mcg, Potassium - 283 mg, Sodium - 2.87 mg, Total Free Sugar - 4.1 gm, Cholesterol - 0  mg, Omega 3 - 11.08 mg, Omega 6 - 165 mg 

Food nutrition source - NIN, IFCT 2017.