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45 Healthy Yet Tasty Low Carb Indian Food to Include in Your Diet

Dt. Parvathy Menon

7 Min Read

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Are you looking for a healthy weight-loss diet? You want to lose weight but put on muscle mass, right? If you are confused about a diet plan, you can consult a dietitian and learn more. Experts say that combining a low carb Indian food diet with a high-protein intake is highly beneficial. This will not only result in weight loss but will also help in the overall development of the body. Many feel that a low-carb diet is not tasty.

However, this is a myth. This low-carb diet can be super tasty once you try it out. In this article, we will cover a low-carb foods list that will help you in the long run. But before that, let us try and understand what a low-carb diet food list plan is.

Understanding a Low-Carb Diet Plan

Carbohydrate-rich foods like cereals, grains, starchy vegetables, fruits, etc. are healthy, but when consumed within the limit. As there is a saying, excess of everything is bad. The same goes with this as well. However, when you switch over to more protein and fewer carbs, it will be much better for your body.

In simple terms, a low-carb diet refers to consuming foods high in protein and fat. Let us look at the following low-carb food items that will help boost your overall health:

Low Carb Foods in India

We will cover both vegetarian and non-vegetarian food options.

Low-Carb Vegetables in India

1) Spinach

This leafy vegetable, being a source of iron, is beneficial for your skin, hair, and bone health, improving blood glucose, lowering the risk of cancer, and many more. High in protein and low in carbs, this vegetable can be one of the best options you are looking for. Read more on 12 healthy foods that are rich in iron.

2) Cabbage

Rich in Vitamin C, K, and fiber, this vegetable will improve your heart and digestive health. You can either make a curry out of it or rice.

3) Pumpkin

Pumpkin offers vitamin C, E, and iron, which is good for boosting the immune system. Also, it can be blended with any dish.

4) Onion

This is a food-or-kitchen-friendly vegetable. Almost every dish has onions in it. This onion has many antioxidants, which keep diseases at bay.

5) Cauliflower

Nobody can say no to cauliflower. This is an interesting vegetable with which many tasty dishes can be prepared. Cauliflowers are important to keep your digestive system in good condition.

6) Bell Peppers

This vegetable not only comes in different colors but can be added to different dishes as well. This colorful vegetable will help boost your immune system and improve your metabolism.

7) Eggplant

Eggplants are rich in nutrients and antioxidants. You can include this low-carb vegetable in your diet.

8) Lettuce

Are you looking for a healthy salad option? Add lettuce to it. You can also add it to your sandwich or wraps.

9) Kale

A member of the cabbage family, Kale is an excellent source of vitamins C and K, which can be included in salads and sandwiches.

10) Radish

Many of them do like radish parathas. This veggie is full of nutrients and low in carbs.

11) Broccoli

Less common in India, but has to be used often. If you are worried about your skin health, then this vegetable is your friend. Also, it is high in vitamin C, K, and fiber making it a healthy choice for your diet. Worried about your skin health? Worry not, we have the best skincare solution customized for you.

12) Mushroom

Rich in nutrients, this vegetable can be made a part of your low-carb diet plan. You can add this to soups, rice items, or anything else as per your choice.

13) Celery

Celery is beneficial for your gut as well as for your skin health. It can be added to salads and sandwiches.

Low-Carb Fruits

1) Cherries

Munch it when hungry instead of any unhealthy foods. Cherries are low in calories and full of fiber and vitamins. So, the next time you make a fruit salad, make sure to add cherries.

2) Blueberries

Rich in antioxidants, these berries will help to prevent stroke and heart disease.

3) Avocado

This fruit will keep you full for a long time, thus preventing you from eating anything unhealthy. Low in carbs and high in fat, avocados are a great source of fiber and potassium.

4) Strawberries

Almost everyone likes this fruit. Be it a strawberry milkshake, cake, or ice cream, this fruit can be consumed in different ways. You can consume it as it is as well.

Low-Carb Nuts and Seeds

1) Pistachios

Looking for a healthy snack in the evening? Look no further; pistachios can be of help. These nuts are known to keep your cholesterol and blood pressure levels down.

2) Flaxseeds

This is a high protein low carbs Indian food which is rich in fiber and omega fatty acids. These seeds can help fight some cancers.

3) Almonds

We often hear that almonds will strengthen your memory. But apart from that, these nuts will help with weight loss. Rich in protein and magnesium, these nuts will help lower blood sugar and blood pressure levels.

4) Walnuts

This brain-shaped nut, rich in alpha-linolenic acid, may decrease inflammation and improve your overall health.

5) Chia Seeds

These are low-carb-friendly seeds. You can soak them in water overnight, drink the water, and eat the seeds as well.

6) Cashews

A nutritious mid-day or evening snack option that is rich in protein and healthy fats.

7) Other Nuts

You can have other nuts as they are all low-carb snack options. These nuts are a great option for low-carb foods in India.

Low-Carb Non-Vegetarian Options

1) Chicken

It is easily accessible and can be easily prepared. Consuming chicken increases satisfaction and promotes weight loss, bone health, and muscular growth. Do you ever wonder how many calories are in a serving of chicken?

2) Sausage

It offers high levels of vitamin B-12 and iron. It can be used along with stir-fried veggies when you feel that you need to add a little more protein to your plate.

3) Lamb

Lamb, rich in Vitamin B-12 and iron, can be consumed if you are looking for a low-carb food.

4) Salmon

A popular type of fish that is quite healthy can be included in your low-carb diet plan.

5) Lobster

It can be added to your diet as it is a great source of selenium and omega-3 fatty acids.

6) Shrimp

Shrimp is a great option if you’re attempting to lose weight because it is high in nutrients and low in carbohydrates.

7) Clams

Talking about another good option for low-carb foods in India, clams are a good source of energy. Being high in zinc and low in carbs, these are highly nutritious.

8) Squid

This seafood is rich in potassium and vitamin E. You can prepare it with minimum ingredients and still be a treat to your taste buds.

9) Pork

Rich in protein, this slice of meat can be consumed once a month.

If you want to know if a vegetarian diet is better than a non-vegetarian one, then check this out.

Dairy/Fats/Oils

1) Peanut butter

Peanut butter is rich in protein and can be added to your diet plan.

2) Goat Cheese

Want to replace regular cheese? Try this goat cheese. A nutritious yet tasty ingredient, which is another low-carb item to be included in your diet.

3) Cottage cheese

Rich in vitamin B, protein and calcium, this cheese can be an excellent choice for your low-carb diet. Want to learn about calcium tests and procedures? Check this out.

4) Full-fat yoghurt

Yoghurt has been considered healthy for ages. It contains probiotic bacteria and is highly recommended for inclusion in your diet.

5) Tofu

Are you a vegan? If yes, then you can have tofu in place of paneer. This is an excellent option for low carb foods in India.

Other low-carbohydrate foods

1) Coffee

Though coffee is considered an unhealthy option, it can be a good option when consumed within the limit.

2) Quinoa

If you are a rice lover, but looking for a replacement, then Quinoa is the best option. It is gluten-free, which will help with weight loss.

3) Eggs

Eggs are high in protein and are a low-carb food. They help to improve your good cholesterol and your heart health.

4) Oatmeal

Bored of regular breakfast? Try oatmeal next time. It is a healthy yet tasty breakfast option.

5) Sprouts

A healthy snack option which can be tasty, and filling at the same time. This is a great option for low carb foods in India.

6) Lentils

This is a staple food in an Indian’s diet. Lentils are rich in protein and are low in carbs as well.

7) Chickpeas

Chickpeas help to control your blood sugar levels and also are good for your gut health. You can add them to your sandwiches, or whirl them into hummus. Crispy chickpeas are the ultimate pre-dinner snack and they couldn’t be easier.

Conclusion

So, these are some of the low carb foods in India that you can add to your diet plan. Make sure to add these options to your diet to become healthier.

Also, if you are looking for a 3-meals-a-day plan for weight loss, check this out.

FAQs on Low Carbs Indian Food

Q1: What are some common low-carb Indian foods?
Some popular low-carb Indian foods include paneer, eggs, chicken, fish, spinach, cauliflower, almonds, and flaxseeds. You can also include dals in moderation and opt for low-carb flours like almond or coconut flour.

Q2: Can I follow a low-carb diet as a vegetarian?
Yes! Vegetarians can follow a low-carb Indian diet by consuming paneer, tofu, Greek yogurt, nuts, seeds, and leafy vegetables. Lentils and legumes can be eaten in moderation.

Q3: Is roti or rice allowed in a low-carb Indian diet?
Traditional wheat rotis and white rice are high in carbs. Instead, you can opt for low-carb alternatives like almond flour rotis, coconut flour rotis, or cauliflower rice.

Q4: What is the best Indian breakfast for a low-carb diet?
A: Some low-carb Indian breakfast options include paneer bhurji, eggs with vegetables, coconut flour dosa, almond flour paratha, or Greek yogurt with nuts.

Q5: Can a low-carb Indian diet help with weight loss?
Yes, a low-carb diet can help with weight loss by reducing insulin spikes and promoting fat burning. It also helps in maintaining steady energy levels.

Q6: Are dals and pulses allowed in a low-carb Indian diet?
Dals and pulses contain moderate amounts of carbohydrates, so they should be consumed in limited portions. Opt for moong dal or masoor dal in controlled quantities.

Q7: Can I eat dairy products on a low-carb Indian diet?
Yes, full-fat dairy products like paneer, Greek yogurt, and cheese are good choices. However, avoid sweetened dairy products and flavored yogurts.

Q8: What cooking oils are best for a low-carb Indian diet?
Healthy fats like ghee, coconut oil, olive oil, and mustard oil are great choices for cooking in a low-carb Indian diet.

Q9: Is a low-carb diet safe for diabetics?
Yes, a low-carb diet can help diabetics manage blood sugar levels. However, it’s best to consult a doctor before making dietary changes.

Q10: Can I eat fruits on a low-carb diet?
Yes, but stick to low-carb fruits like berries, avocado, and guava in moderation. Avoid high-sugar fruits like mangoes and bananas.

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Written by

Dt. Parvathy Menon

Parvathy N Menon is a senior nutrition consultant with MFine. She is an MSc in Nutrition & Dietetics and is also a registered dietitian (RD). Her areas of expertise include nutrition for medical conditions like diabetes, ailments of the heart, PCOD, etc. She also specialises in weight loss/gain, women’s health and overall well-being programs. On a personal note, she enjoys travelling, listening to music and spending quality time with her family.

45 Healthy Yet Tasty Low Carb Indian Food to Include in Your Diet

Understanding a Low-Carb Diet Plan

Low Carb Foods in India

Low-Carb Vegetables in India

Low-Carb Fruits

Low-Carb Nuts and Seeds

Low-Carb Non-Vegetarian Options

Dairy/Fats/Oils

Other low-carbohydrate foods

Conclusion

FAQs on Low Carbs Indian Food

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