Pre-Diabetes
An early warning sign that is often reversible — diagnosis, management and a practical food list.
Pre-Diabetes Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for carbohydrate and sugar.
Open the Food GuideSouth Indian Foods · Pre-Diabetes
Idli, dosa, sambar, ragi and coconut-based dishes.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Avial
aviyal
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 150 g)
Bitter gourd (karela)
ampalaya, bitter melon, pavakkai
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup cooked (about 125 g)
Brown rice
red rice, unpolished rice
A good everyday choice that helps keep blood glucose steady.
Portion: ½ cup cooked (about 100 g)
Cabbage thoran
palya, poriyal
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 150 g)
Egg (boiled)
anda, bayd, itlog
A good everyday choice that helps keep blood glucose steady.
Portion: 1 large egg (about 50 g)
Grilled white fish
hammour, machli, samak
A good everyday choice that helps keep blood glucose steady.
Portion: palm-size piece (about 120 g)
Kerala fish curry
meen curry, meen kuzhambu
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 200 g)
Moong dal
green gram dal, mung dal
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup cooked (about 200 g)
Moong sprouts
bean sprouts, togue
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 100 g)
Papaya
papaya, papita
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup cubes (about 145 g)
Plain yogurt (dahi)
curd, yoghurt, zabadi
A good everyday choice that helps keep blood glucose steady.
Portion: ¾ cup (about 150 g)
Ragi roti
nachni bhakri, ragi rotti
A good everyday choice that helps keep blood glucose steady.
Portion: 1 small (about 60 g)
Rasam
chaaru, saaru
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 200 g)
Sambar
sambhar
A good everyday choice that helps keep blood glucose steady.
Portion: 1 cup (about 200 g)
Spiced buttermilk (moru)
majjige, neer mor
A good everyday choice that helps keep blood glucose steady.
Portion: 1 glass (250 ml) (about 250 g)
Sundal
chana sundal
A good everyday choice that helps keep blood glucose steady.
Portion: ½ cup (about 100 g)
Water
maa, pani, tubig
A good everyday choice that helps keep blood glucose steady.
Portion: 6–8 glasses a day (about 250 g)
Appam
hoppers, palappam
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 pieces (about 100 g)
Banana
kela, mauz, saging
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 small (about 100 g)
Bisi bele bath
sambar rice
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (about 200 g)
Chicken chettinad
chettinad kozhi
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (about 200 g)
Coconut chutney
thengai chutney
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 tablespoons (about 30 g)
Coconut water
buko juice, nariyal pani
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 glass (250 ml) (about 240 g)
Curd rice
mosaranna, thayir sadam
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (about 200 g)
Egg curry
anda curry, mutta curry
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 eggs with gravy (about 200 g)
Filter coffee with sugar
kaapi
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (150 ml) (about 150 g)
Fresh coconut meat (buko)
coconut flesh, thengai
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 tablespoons (about 40 g)
Idiyappam
nool puttu, string hoppers
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 pieces (about 80 g)
Idli
iddli
Fine in a measured portion — pair with vegetables or protein.
Portion: 2 idli (about 80 g)
Jackfruit
chakka, kathal, langka
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup (about 80 g)
Lemon rice
chitranna, elumichai sadam
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 small cup (about 150 g)
Mango
aam, manga, mangga
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup cubes (about 80 g)
Plain dosa
dosai, sada dosa
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 medium (about 80 g)
Poha
aval, flattened rice
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (about 150 g)
Puttu
pittu
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (about 120 g)
Ragi mudde
ragi ball, ragi kali
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 small ball (about 100 g)
Upma
rava upma, uppittu
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 cup (about 180 g)
Uttapam
oothappam
Fine in a measured portion — pair with vegetables or protein.
Portion: 1 medium (about 120 g)
White rice (boiled)
basmati, bhaat, chawal, kanin, ruz
Fine in a measured portion — pair with vegetables or protein.
Portion: ½ cup cooked (1 fist) (about 100 g)
Banana chips
kaya varuthathu
Raises blood glucose quickly — keep for occasional small amounts.
Portion: small handful (about 30 g)
Masala dosa
masale dose
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 large (about 200 g)
Medu vada
uddina vade, ulundu vadai
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 2 pieces (about 80 g)
Payasam
kheer (South Indian), paysam
Raises blood glucose quickly — keep for occasional small amounts.
Portion: ½ cup (about 120 g)
Table sugar
asukal, cheeni, sukkar
Raises blood glucose quickly — keep for occasional small amounts.
Portion: 1 teaspoon (about 4 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .