10 Delicious and Healthy Indian Diabetic-Friendly Recipes


Managing diabetes can be challenging, especially when it comes to meal planning. Indian cuisine is known for its rich flavours and use of spices, but traditional dishes often include high levels of carbohydrates and sugar. However, with a few modifications, it is possible to enjoy delicious, healthy, diabetic-friendly meals while managing diabetes. In this article, we will explore some specific recipes and meal ideas for people with diabetes in India.

One of the best ways to manage diabetes is to focus on eating a diet that is high in fibre and low in sugar and carbohydrates. This can be achieved by incorporating more whole grains, fruits, and vegetables into your meals. Some of the best whole grains for diabetes management include quinoa, millet, and oats. Plus you can also enjoy super healthy & tasty snacks made out of superfoods like quinoa and millets. You can check out these snacks by clicking this link- keeros.in/collections/super-snacks

Here Are Some of the Diabetic-Friendly Indian Recipes 

1) Quinoa and Vegetable Pulao

One delicious and diabetic-friendly recipe that incorporates these ingredients is Quinoa and Vegetable Pulao. This dish is made by cooking quinoa with a variety of vegetables such as bell peppers, carrots, and peas. Quinoa is seasoned with a blend of spices such as cumin, turmeric, and ginger, which gives it a delicious, aromatic flavour. It's a great meal option for lunch or dinner. Quinoa is one best source of protein, and now you can also enjoy tasty roasted snacks made out of this superfood such as Keeros Quinoa Grain Supersnack & Keeros Quinoa Millets Supersnack

2) Salads

Another great meal option for people with diabetes is a diabetic-friendly salad. Salads can be a great way to get a lot of nutrients in a low-calorie package. A salad can be made with a variety of greens such as spinach, lettuce, and arugula, and topped with a variety of fruits, nuts and seeds. One delicious salad recipe that incorporates Indian flavours is a Spinach and Mango Salad. The salad is made with fresh spinach, diced mango, and chopped nuts, and is dressed with a simple vinaigrette made with olive oil and lemon juice. You can also Apple Cider Vinegar to the salad as a dressing which increases the nutrient content of the salad. You can check out Keeros Apple Cider Vinegar which is a healthy diabetic-friendly super drink here- keeros.in/collections/super-drinks/products/keeros-apple-cider-vinegar-with-mother-vinegar

3) Dal

Another high protein traditional Indian dish that can be modified for diabetes management is dal. Dal is a lentil-based dish that is often served with rice. To make dal diabetes-friendly, you can use a variety of lentils such as moong dal or masoor dal, which are lower in carbohydrates than other types of lentils. Additionally, you can use a variety of vegetables such as spinach, kale, or okra to add more fibre to the dish. 

It's also important to remember that portion control is important when managing diabetes. Eating smaller portions can help you better control your blood sugar levels and prevent overeating. Additionally, it's important to limit the intake of added sugars, saturated fats and processed foods.

4) Whole Grain Roti

Roti or chapati made with whole grains: Roti or chapati is a staple in many Indian households. To make it diabetic-friendly, use whole wheat flour instead of refined flour. Whole wheat flour is a good source of fibre and helps to regulate blood sugar levels. For yummy and nutritious snacks made out of wholegrains, you should definitely try Keeros Multigrain Roasted Supersnack.

5) Vegetable soup

Soup is a great option for diabetes management as it is low in calories and high in nutrients. A vegetable soup can be made with a variety of vegetables such as tomatoes, onions, carrots, and celery. Adding a cup of dal or lentils will give extra protein and fibre.

6) Dhokla

Dhokla is a traditional Indian snack made from fermented rice and lentils. It is a good source of protein and is low in fat. Dhokla is a great traditional option for a healthy diabetic-friendly meal. 

7) Diabetic-Friendly Samosas

Samosas made with whole wheat flour: Samosas are a popular snack in India, but they are often deep-fried and made with refined flour. To make them diabetes-friendly, use whole wheat flour and bake them in the oven instead of frying.  Remember to just pay attention to portion control. 

8) Chicken Tikka Masala 

For those non-veg lovers, Diabetic-Friendly Chicken Tikka Masala can be a great option. This dish is made by marinating chicken in a blend of yoghurt and spices such as cumin, coriander, and turmeric. The chicken is then grilled or broiled and served in a tomato-based sauce. To make this dish diabetic-friendly, you can use a low-fat yoghurt, reduce the amount of oil used, and serve it with a side of quinoa or brown rice, which are both good sources of fibre.

9) Fish or chicken curry

Fish and chicken are excellent sources of protein and are lower in fat than red meats. A fish or chicken curry can be made with a variety of spices such as cumin, coriander, and turmeric. Serve it with a side of brown rice or quinoa for added fibre.

10) Healthy Diabetic-Friendly Biryani 

Biryani made with brown rice: Biryani is a popular dish in India and is often made with white rice. To make it diabetes-friendly, use brown rice instead. Brown rice is a good source of fibre and helps to regulate blood sugar levels.

These are just a few examples of the many delicious and healthy Indian meals and dishes that can be enjoyed while managing diabetes in India. Remember to always consult with a healthcare professional or a registered dietitian before making any significant changes to your diet. With a little planning and creativity, it is possible to enjoy delicious, healthy meals while managing diabetes.



Q. Can diabetic patients eat Indian food?

A. Yes, diabetic patients can eat Indian food, but they need to be mindful of the ingredients and preparation methods. Indian cuisine can be adapted to suit diabetic dietary needs by using low glycemic index foods and reducing the amount of sugar and refined carbohydrates.

Q. What are some healthy substitutes for sugar in Indian recipes?

Some healthy substitutes for sugar in Indian recipes include stevia, jaggery, and honey. These natural sweeteners have a lower glycemic index and are suitable for diabetic patients.

Q. Can I use olive oil for Indian cooking?

A. Yes, olive oil is a healthy choice for Indian cooking as it is low in saturated fats and high in monounsaturated fats. It can be used for sautéing, frying, and as a salad dressing.

Q. Can I use frozen spinach for Palak Paneer?

A. Yes, frozen spinach can be used for Palak Paneer, but fresh spinach is preferred as it has a better texture and flavor. If using frozen spinach, make sure to thaw it completely and squeeze out the excess water before using it in the recipe.

Q.  Can I substitute paneer with tofu in Palak Paneer?

A. Yes, tofu can be used as a substitute for paneer in Palak Paneer, making it a vegan-friendly option. Simply replace the paneer cubes with tofu cubes and follow the same recipe instructions.


In conclusion, managing diabetes doesn't mean giving up on delicious, traditional Indian cuisine. With a few simple modifications, it is possible to enjoy healthy and delicious meals while managing diabetes. Incorporating more whole grains, fruits, and vegetables into your meals, using low-fat dairy products, and cooking with less oil can help you create delicious and healthy diabetes-friendly meals. For healthy & tasty diabetic-freindly snacks, you can check out Keeros Superfoods which offer a delicious range of diabetes-friendly snacks, drinks and supplements  that are healthy for all & certified diabetic friendly.


Author- Simran Sahni

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