Food category
Milk & Dairy
Plain yogurt, laban and milk — avoid sweetened versions.
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, .
Cheddar cheese
cheese, keso
Almost no carbohydrate but high in fat and salt.
Portion: 1 slice / 30 g (about 30 g)
Cucumber raita
kheera raita
Cooling yogurt side that helps balance rice dishes.
Portion: ½ cup (about 100 g)
Full-cream milk
whole milk
More saturated fat than low-fat milk.
Portion: 1 cup (250 ml) (about 250 g)
Laban (buttermilk)
laban ayran, lassi (thin)
Refreshing and low in sugar when unsweetened.
Portion: 1 glass (200 ml) (about 200 g)
Labneh
labna
Strained yogurt — a good breakfast spread.
Portion: 2 tablespoons (about 30 g)
Low-fat milk
gatas, skimmed milk, toned milk
Good protein and calcium — counts as some carbohydrate.
Portion: 1 cup (250 ml) (about 250 g)
Plain Greek yogurt
strained yogurt
High protein and low sugar when unsweetened.
Portion: ¾ cup (about 150 g)
Plain yogurt (dahi)
curd, yoghurt, zabadi
Plain, unsweetened yogurt gives protein and probiotics.
Portion: ¾ cup (about 150 g)
Spiced buttermilk (moru)
majjige, neer mor
Light, low-sugar drink for hot days.
Portion: 1 glass (250 ml) (about 250 g)