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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
2g
Sugars
1.5g
Fiber
1.2g
Protein
0.3g
Fat
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
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