Dairy

Plain homemade curd, a daily staple across India. Very low GI, probiotic benefits, and helps slow digestion of other foods when eaten together.

Indian cottage cheese. Very low GI, high protein. One of the best vegetarian protein sources for diabetics.

Whole buffalo or cow milk, consumed daily in most Indian households. Low GI — the fat and protein slow lactose absorption.

Clarified butter, essential in Indian cooking. Pure fat with zero carbohydrates, so it has zero glycemic impact. Use in moderation for calories.

Manufactured cheese slices or cubes, popular in sandwiches and snacks. Very low in carbohydrates with a low glycemic impact but high in fat and sodium.

Mawa or khoya, milk reduced by slow simmering until thick and solid, used as a base for many Indian sweets. Moderate in milk sugars with a low to medium glycemic impact.

Thick strained yogurt, unsweetened, with higher protein and lower carbs than regular curd. Low GI and a good choice for blood sugar management.

Standardised low-fat milk with reduced fat content but similar protein and natural milk sugars. Low GI like most dairy milk.

White or table butter churned from cream, used as a spread and in cooking. Almost pure fat with negligible carbohydrates and effectively no glycemic impact.