“When ordering Indian, go with a bean or lentil curry,” says Devje. “Compared with other items on the menu, they are more nutrient dense, have a lower glycemic index, and are higher in fiber, helping to control the spike in your blood sugar and keep you full.”
Curries can be prepared very differently from restaurant to restaurant, so ask which bean or lentil curry contains the least amount of oil. If there isn’t a low-oil standout, see if you can have your dish made with less than the usual amount.
While some Indian restaurants are strictly vegetarian, others offer meat dishes as well. “If you’re after a meat-based takeout option, choose tandoori chicken with half a whole-wheat roti or naan and a large helping of salad with raita, a yogurt-based dressing,” says Devje.
And of course, most Indian entrées come with a hearty helping of rice, so try not to go overboard, as this carbohydrate-rich grain can send your blood sugar levels soaring.
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