Food category
Pulses & Legumes
Dal, chana and beans give fibre and protein together.
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, .
Besan chilla
gram flour pancake, pudla
Protein-rich savoury pancake — a great breakfast.
Portion: 1 large (about 80 g)
Chana dal
bengal gram dal, daal chana
High-fibre split chickpea dal with a gentle glucose rise.
Portion: 1 cup cooked (about 200 g)
Chickpeas (boiled)
garbanzos, hummus beans, kabuli chana
Low-GI legumes are a cornerstone of diabetes diets.
Portion: ½ cup (about 82 g)
Chole (chickpea curry)
chana masala, cholay
Chickpeas give protein and fibre; avoid pairing with fried bhature.
Portion: 1 cup (about 200 g)
Dal makhani
maa ki dal
Healthy lentils made rich with butter and cream — keep the portion small.
Portion: 1 cup (about 200 g)
Falafel
taameya
Chickpeas are healthy, but deep frying adds fat — bake when possible.
Portion: 3 pieces (about 50 g)
Foul medames
fava bean stew, ful
Fava beans give fibre and protein — easy on the oil.
Portion: 1 cup (about 200 g)
Hummus
hommos, houmous
Chickpea and tahini dip — great with vegetables.
Portion: 2–3 tablespoons (about 30 g)
Kidney beans (boiled)
frijoles, rajma (plain)
Very low GI and high fibre.
Portion: ½ cup (about 90 g)
Lentil soup (shorbat adas)
adas soup
An excellent starter, especially at iftar.
Portion: 1 bowl (about 250 g)
Masoor dal (red lentils)
adas, lal masoor
Protein and fibre together — a cornerstone food for diabetes.
Portion: 1 cup cooked (about 200 g)
Moong dal
green gram dal, mung dal
Light, protein-rich lentil — a great partner for rice or roti.
Portion: 1 cup cooked (about 200 g)
Moong sprouts
bean sprouts, togue
Crunchy and very low in calories — add to salads and chaat.
Portion: 1 cup (about 100 g)
Rajma curry
kidney bean curry, rajmah
Kidney beans are high in fibre — pair with a small portion of rice.
Portion: 1 cup (about 200 g)
Sambar
sambhar
Lentils plus vegetables — have plenty.
Portion: 1 cup (about 200 g)
Sundal
chana sundal
Steamed legume salad — an excellent snack.
Portion: ½ cup (about 100 g)