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Ridge Gourd (Turai)

तुरई · బీరకాయ

Light, easy-to-digest gourd popular in South Indian cooking. Very low GI and calorie, good for everyday diabetic meals.

15
GI · Low GI
0Low (55)Med (69)110+
15
Glycemic Index
0
Glycemic Load
100g
Serving Size
18
Calories
Per serving: 1 medium bowl (cooked)

Nutrition per Serving

3g
Carbs
1.2g
Protein
0.3g
Fat
1.5g
Fiber
🥦VegetablesSouth IndianNorth IndianAndhraGujarativegan

Tips to Manage Blood Sugar

Makes excellent chutney when stir-fried with chana dal. Simple turai sabzi with minimal oil is one of the best everyday diabetic dishes.

GI Source: Estimated from composition

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Bottle Gourd (Lauki)

लौकी · సొరకాయ

Very low calorie gourd used in kofta, halwa, and sabzi. High water content makes it excellent for hydration and weight management.

North IndianSouth IndianGujarati
GL 015 kcal1 medium bowl (cooked)