Hello LCHF followers,
Here is a manual which tells how much carbs are there in typical Indian/Pakistani food. It will be helpful to keep carbs under 120g.
nufs.sjsu.edu/pdf/CarbCount...
Please Note: This paper was published by medical professionals so there is a section which tells that LCHF will not stand for long and all that stuff (which can be ignored by LCHF followers :))
Breads: 15 g Carb(1 carb)
1 slice bread, white, wheat or whole grain
1 small Pau/dinner roll
½ roti ( bajra, makai, jowar)
1 Chapati, 6” diameter
¾ paratha or thepla, 6”*
½ paneer paratha
¾ potato paratha, 6”*
1/4th of 8”x 2” naan
½ of a pita bread
2 puris 5”
½ hamburger/hot dog bun
½ of a 2oz bagel
1 small croissant*
½ English muffin
1 small muffin*
1 dosa approx 10”diameter
1 small idli
2 mini rava idlis
25g/3tbsp atta(whole wheat)
25 g/ 3tbsp maida (all-purpose flour)
1 small croissant*
Cereals/grains: 15g Carb(1 carb)
½ C poha
½ C Dalia(cooked)
½ C upma (cooked)
½ C pasta(cooked)
½ C cooked hot cereal
1/3 C white rice cooked
1/3 C brown rice cooked
1/3 C tamarind rice
1/3 C bisi bhela Bhath
½ C biryani/pulao*meat
½ C khichadi/khichri cooked
1 square dhokla
½ C matki usal
½ C dhansak*
½ C aviyal
1/3 C uppuma
½ uttapam vegetable(small) or
1 mini uttapam, 4”
2 tbsp tapioca uncooked
½ C wheat sprouted
Starchy Vegetables: 15 g carb
1/3 C plantain green
1 C winter squash
½ C potato sabji*
1 small potato boiled or baked
½ potatoes mashed
½ C sweet potatoes
½ C peas
½ C corn
½ C yam
French fries*
½ C hash browns*
1C mixed veg(corn,peas)
Pulses/dals/beans: 15 g Carb
½ C lentils cooked
½ C toor dal cooked
½ C tomato dhal
½ C mung dal cooked
1C thin mixed dal cooked
½ C kidney beans cooked
½ C chickpeas cooked
½ C lobia(black-eyed peas) cooked
1/3 C besan
1 C rasam
½ C sambar
1/3 C hummus
½ C vegetable korma
1 ¼ vegetable tofu stir fry
1 C aloo gobhi
½ C dhansak*
¾ C spinach and garbanzo beans curry
½ C tomato herb soup
1 C sprouted moong salad
¾ C chicken noodle soup
1 ¼ C chicken curry
1 ¼ C chicken chettinad curry
Sweets: 15 g carb(limit to 10% of diet)
5 vanilla wafers
2 nankhatai, small*
1 small ghulab jaman*
1/3 C carrot halwa*
¼ C sooji halwa*
1 handava*
6 pcs khandavi*
½ C kulfi*
½ small laddoo
1 magas, 1 ½” x 1 ½” pc
2 thin mathias
1 pc mohanthal, 1 ½” x 1 ½”
1 med rasgollah
1 small rasmalai
¼ C shrikand
½ C ice cream*
¾ of a granola bar*
½ of a 2 oz glazed doughnut*
1 (3 oz) frozen fruit juice bar(100%fruit)
1 small brownie(2 inch)unfrosted*
1 small cupcake unfrosted*
½ slice cake, frosted( 2 inch square)*
2 small cookies, plain or sandwich with
crème filling*
1 roll fruit snacks, chewy
½ C sugar free pudding*
¼ C pudding regular*
1 tbsp honey
2 tbsp light maple syrup
1 tbsp maple syrup, regular
½ C frozen yogurt*
1 C(8oz) sport drinks(Gatorade)
1 tbsp sugar
½ C chocolate milk
Milk/yogurt: 15g Carb
1 C skim, 1%milk
1C 2%, whole milk*
Fruits/Juices: 15g Carbs
1 small Apple
4 whole apricots (fresh)
8 halves dried apricots
½ C canned apricots
1 small banana (4oz) or ½ medium
¾ C blueberries
1 C cantaloupe/honeydew melon cubes
1 med. Chiku(sapota)
12 sweet cherries
3 dates
2 med figs fresh
1 ½ dried figs
½ C fruit cocktail
½ grapefruit
17 grapes
6 jambu
4 loquat
1 kiwi
¾ C mandarin oranges
½ small mango( ½ C)
1 small nectarine
½ C canned peaches/pears
1 small orange
1 C papaya cubes
½ med passion fruit
½ large pear or 1 small
1 med peach
¾ C fresh pineapple
½ C canned pineapple
2 small plums
3 dried plums(prunes)
3 tbsp raisins
1 C raspberries
1 ¼ C strawberries
1 med seetaphal
2 small tangerines
1 ¼ C watermelon cubes
½ C apple juice
1C buttermilk
½ C evaporated skim milk
1/3 C nonfat dry milk powder
1 C plain yogurt, nonfat
1 C plain yogurt, regular*
1 C fruit flavor yogurt, artificial sweetener
1 C lassi*, artificial sweetener
1C masala chai made with 1%milk
1/3 C grape juice
½ C grapefruit juice
1/3 C mango juice
½ C guava juice
½ C orange juice
½ C pineapple juice
1/3 C prune juice
Snack foods: 15g carb(1carb choice)
1oz. bhelpuri
1oz chevda
½ C namkeen/nimco*
6 pani puri
2 papad
¾ veg samosa (1samosa=21g CHO)*
1 med vegetable cutlet*
3 pcs pakoda spinach*
1 kachori(veg)*
1 kachori(mung dal*)
2 pcs cauliflower bhajia
2pcs dahi vada*
1oz. Banana chips
3 squares graham crackers
4-6 round crackers(Ritz type)*
6 saltine crackers
3 C popcorn
2 rice cakes 4”
1 ½ C mumbra(puffed rice)
¾ oz(9-13) snack chips, potato or tortilla*
10 French Fries*
Combination foods/Misc: 30g Carbs(2
CHO servings)
1 C meat & potato salan/curry*
1 C Haleem(made with wheat,lentils, meat)*
1 C dal gosht*
1 C kadhi* made with besan
1 meat burrito*
12 chicken nuggets*
1 C macaroni & cheese*
1(3”x4”) piece of lasagna*
¼ of 10 inch pizza*
1 C ravioli*
2 soft tacos*
1 tostada with beans*
Vegetables: 5 g Carb ( Count if serving size more than 15 g)
½ C cooked vegetables (asparagus, green
beans, bean sprouts, beets, broccoli, cabbage,
carrots, cauliflower, eggplant, okra, onions,
spinach, tomato, turnips, and zucchini etc.)
1 C raw vegetable
½ C tomato or vegetable juice
¼ C tomato puree
½ C tomato sauce
½ C pasta/spaghetti sauce
Free Foods: < 5g carbs and 20 calories
Foods like sugar free sodas and beverages,
artificial sweeteners, spices and seasonings
fall into this category.
Carbohydrate Counting Resources
ADA Complete Guide to Carb Counting (Paperback) Available from Amazon.com
for about $12.00