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Although Indian cuisine is known for rich and robust flavours, Indian food can be easily adapted to be low in sugar. Most staple Indian dishes are curated to be high in flavour without relying on sugar, so the sugar content can easily be pared down if some ingredients are switched. In many Indian recipes, sugar is used for balance or to enhance flavours, so it is easy to reduce or omit sugar without compromising taste.
Carbohydrates with a lower glycemic index can help manage blood sugar levels. Plus, there are plenty of low-carb alternatives which can be used in place of traditional desi ingredients. Here are some Indian foods which are widely used and low in sugar
Dal
Dal is generally low in sugar. Lentils are a type of legume that is rich in complex carbohydrates, fibre, protein, and various essential nutrients and contains a minimal amount of naturally occurring sugars. For those looking for protein-rich, diabetic-friendly options dal can be a great option. Lentils provide a slow-release source of energy due to their complex carbohydrates and fibre content, making them a nutritious and balanced component of many diets.
Roasted/Air-Fried Saag
Leafy greens, in general, are low in sugar. They are rich in fibre, vitamins, and minerals but contain minimal amounts of naturally occurring sugars. However, the overall sugar content of a saag dish can depend on how it's prepared. If the saag is made with minimal sugars and consists primarily of fresh leafy greens and spices, it is likely to be low in sugar. Homemade saag with minimal added sugars is a nutritious and low-sugar option.
Sprout Salad
Sprouts are germinated seeds or legumes, such as mung beans, chickpeas, or lentils, and they are rich in fibre, protein, vitamins, and minerals. Interestingly, the natural sugars present in seeds and legumes are often broken down during the sprouting process. As a result, sprouts are generally considered a low-sugar food. Mixing sprouts with other nutritious ingredients in a salad is a great way to make a low-sugar meal
Tawa Paneer
Did you know that the process of making paneer involves removing most of the whey, which contains lactose (milk sugar), resulting in a cheese that is low in sugar? Paneer is also a good source of protein and fat, which is why paneer is a safe option if you're looking for a protein-rich staple to include in curries, salads or breakfasts
Raita
The primary ingredients in raita are yoghurt (curd) which has natural sugars (lactose), along with salt, cumin, coriander, and mint. While yoghurt does contain some naturally occurring sugars, the overall sugar content in raita is relatively low, especially if no additional sugars are added. It's also easy to monitor the sugar content in raita if you make it at home.
Dhokla
Dhokla is essentially a steamed cake made from a fermented batter of rice and chickpea flour (besan). The fermentation process is quite key to its texture and also contributes towards making it nutrient-rich. The base ingredients in dhokla are low in sugar and you can always pair it with a low-sugar homemade chutney to keep your sugar intake in check.
Methi Aloo
Aloo, though containing some natural sugars are a source of good fats and methi is known for its bitterness, and has minimal natural sugar. Aloo methi is typically made with very little sugar to retain methi's natural intensity and can be a great weekday lunch
