Indian food is heavy on carbs (rice, naan, potato) but also rich in spices that may improve insulin sensitivity. Here's how to eat well.
Best choices
### Proteins - Tandoori chicken, fish, shrimp (5g net carbs) - Chicken/lamb tikka kebabs (3g) - Hard-boiled egg curry (8g) - Saag paneer (10g — spinach + cheese) - Paneer tikka (5g) - Chicken/lamb vindaloo (12g — heavy on sauce)
### Vegetable dishes - Baingan bharta (eggplant, 10g) - Aloo gobi minus the aloo (cauliflower with spice, 8g) - Bhindi masala (okra, 10g) - Cabbage thoran (5g)
### Soups and sides - Mulligatawny without lentils (6g) - Cucumber raita (4g) - Pickled vegetables / chutneys (varies)
Avoid or limit
| Dish | Net carbs |
|---|---|
| Plain naan | 45g+ |
| Garlic naan | 50g+ |
| Basmati rice (1 cup) | 44g |
| Biryani | 60g+ per cup |
| Samosa (one) | 25g |
| Pakora (4 pieces) | 25g |
| Aloo gobi (regular) | 30g |
| Chana masala (1 cup) | 35g |
| Dal (1 cup) | 25g |
| Mango lassi (12 oz) | 50g+ |
Order smart
- **Skip rice entirely** or get cauliflower rice if available
- **No naan** — ask for extra salad/raita
- **Sauce on the side** for cream-based curries
- **Tandoori meats** are the safest bet
- **Avoid the buffet** — too many carb landmines
What to drink
- Water, lime water
- Unsweetened lassi (rare; usually add stevia)
- Hot tea, black or with cream
Spices that may help
- **Turmeric**: anti-inflammatory, may improve insulin sensitivity
- **Cinnamon**: small evidence for glucose lowering
- **Fenugreek**: some trials show post-meal glucose reduction
- **Ginger**: digestive aid, mild glucose effect