Hyderabadi Diabetic Diet Guide — From Biryani to Sweets
Living with diabetes in Hyderabad can be tricky when biryani, naan, kebabs, shawarmas, and sweets are everywhere. The key is to understand Glycemic Index (GI) and Glycemic Load (GL) so you can enjoy food wisely.
📌 What are GI & GL?
- Glycemic Index (GI): Measures how fast a food raises blood sugar (scale 0–100).
- Low GI (≤55): Slow rise (good).
- Medium GI (56–69): Moderate effect.
- High GI (≥70): Quick spike (bad).
- Glycemic Load (GL): Considers both GI and portion size.
- Low GL (≤10): Safe.
- Medium GL (11–19): Caution.
- High GL (≥20): Avoid excess.
👉 In short: GI = speed, GL = impact.
🍛 Biryani
- Rice GI: White basmati ~70 (high).
- GL: High due to large portions.
- Oil & ghee add calories and worsen insulin resistance.
✅ Better: Use brown rice biryani (GI ~50), smaller portions, more salan + raita.
🫓 Naan & Rotis
- Naan, rumali roti: Made of maida → GI 70–80, high GL.
- Whole wheat roti/phulka: GI ~60, medium.
✅ Choose whole wheat over maida.
🍗 Fried & High-Oil Foods
- Chicken 65, deep-fried kebabs, pakodas, samosas: Oil + flour coating → high calories, worsen insulin resistance.
✅ Prefer grilled or plain tandoori chicken without maida coating.
🌯 Shawarmas, Pizzas & Burgers
- Shawarma roll: Maida roti + mayo → High GI + fat.
- Pizza: Refined flour base (GI ~75), cheese + processed meats → heavy.
- Burger: White bread bun (GI ~70) + fried patty.
⚠️ Not diabetic-friendly for regular intake.
🍮 Double ka Meetha & Sweets
- Double ka Meetha: Bread + sugar syrup + ghee + dry fruits → Very high GI & GL.
- Indian sweets (gulab jamun, jalebi, laddu): Extremely high sugar load.
- Cool drinks: GI ~65–75, almost pure glucose → immediate sugar spike.
🚫 Best to avoid or keep for rare occasions only.
🍑 Khubani ka Meetha, Dates & Raisins
- Apricots (khubani): GI ~34, GL ~8 (low if eaten raw). But in dessert form with sugar/cream → high GL.
- Dates (khajoor): GI 42–55 (low–medium). 2–3 dates are okay; more raises sugar.
- Raisins (kishmish): GI ~64 (medium). Safe only in very small amounts.
✅ Fresh apricots, limited dates, and small raisins are okay.
✅ Takeaway for Hyderabadis with Diabetes
- Pick low GI foods (brown rice, whole wheat roti, dals, veggies).
- Watch portion size (GL matters more than GI alone).
- Limit sweets, fried snacks, cool drinks — keep for rare treats.
- Choose grilled over fried meats.
- Hydrate with water, buttermilk, lemon water instead of sodas.
📌 This guide is for educational purposes. Consult your doctor for personalized advice.