Healthy eating

and carbohydrate
counting for
children and adults
with type 1 diabetes
Indian Foods – Edition 1, 2021
2

Authors
Sheryl Salis
Registered Dietitian, Certified Diabetes Educator, Nurture Health Solutions, Mumbai, India

Anna Pham-Short
Senior Diabetes Dietitian, PhD, Institute of Endocrinology and Diabetes, The Children's Hospital at Westmead, Sydney, Australia

Carmel Smart
Senior Endocrine Dietitian, PhD, John Hunter Children’s Hospital, Newcastle, Australia

Cecile Eigenmann
Registered Nurse, Credentialled Diabetes Educator, MPH, Education Manager, Life for a Child, Diabetes NSW, Australia

Graham Ogle
Paediatric Endocrinologist, MBBS, DMedSci, General Manager, Life for a Child, Diabetes NSW, Australia

Acknowledgements
Food photos kindly provided by:

Sheryl Salis
Nurture Health Solutions, www.nurturehealthsolutions.com

Carbs & Cals

Please see their range of bestselling books and award-winning app for diabetes & weight loss at www.carbsandcals.com

Julia Zinga
Please see her book "How Much Carb in That?”, www.howmuchcarbinthat.com.au

Carmel Smart
Senior Endocrine Dietitian, PhD, John Hunter Children’s Hospital, Newcastle, Australia

Illustrations kindly provided by:

ONG Santé Diabète

Bamako, Mali

Print and graphic design by:

Tobias Ogle
Toggle - Digital Creative Agency, Sydney, Australia, www.heytoggle.com.au
 3

Table of Contents
This book is divided into three sections:

Foreword Page 5

1 Section 1 – Healthy eating and carbohydrate counting – you will

learn about healthy eating, which foods contain carbohydrates,
and how to count carbohydrates
Pages 7 – 21

2
Section 2 – List and pictures of carbohydrate foods commonly Pages 23 – 40
eaten in India - separated into breakfast and snack items, main
courses, breads, rice preparations and desserts

3
Section 3 – List and pictures of carbohydrate foods commonly Pages 41 – 53
eaten in most countries. It includes fruits, bread and cereals, dairy,
snack and bakery foods, some restaurant foods, take aways and
fast foods

Artwork acknowledgements Pages 54 – 55

 5

Foreword
Management of type 1 diabetes is a balancing act with three big players – insulin, food and exercise.
This is not easy, particularly for children and adolescents, with all the excitement and changes that are
happening in their lives. But, when it is done well, young people with diabetes can lead normal and
active lives and avoid long-term diabetes complications. Knowing how much carbohydrate is in each
meal is a critical part of this. This book will help teach the young person with diabetes and their family
about healthy eating and provide tools to work out the carbohydrate amounts in the foods they eat,
so they can adjust insulin doses according to the carbohydrates they consume.

In Section 1, this book explains about why carbohydrate counting is important. Section 2 does a
magnificent job of covering the great variety of foods across India, and Section 3 covers common
international foods. This is the first version of the resource, and other versions for other countries will
follow. The layout of this book makes this easier to do, as, for each new version, Sections 1 and 3 will
remain largely unchanged.

Life for a Child (LFAC) and the International Society for Pediatric and Adolescent Diabetes (ISPAD) are
delighted to endorse this new resource, and thank all the authors and contributors.

Dr. Graham Ogle Dr. Carine de Beaufort

General Manager President
Life for a Child International Society for Pediatric and Adolescent Diabetes
1
7

Healthy eating and

carbohydrate
counting
When you or your child is diagnosed with This booklet is for people and their families
diabetes, one of the first things that might living with type 1 diabetes. It will teach you how
come to mind is that you have to give up your to make healthy food choices and count the
favourite foods. Not true! The good news is that carbohydrate in your meals and snacks.
there is no diabetic diet. Children and adults
with diabetes can eat the same healthy food as People with type 1 diabetes need to match the
the rest of the family. However, it is important short or rapid acting insulin dose to the amount
to pay special attention to the amount and type of carbohydrate they eat. This helps to prevent
of carbohydrates eaten. high and low blood glucose levels.
8

What is healthy eating?

Healthy eating is important for everyone. It involves eating a
wide variety of nutritious foods.

It can be helpful to use a plate model to plan your meal.

Children and adults
The plate below shows how much of the foods from the different with diabetes can eat
food groups we should eat. the same healthy
food as the rest of
the family.

Copyright © 2017 Joslin Diabetes Center. Reprinted with permission. All rights reserved.
 9

Healthy eating guide: Healthy foods include

9 Eat a variety of family-based healthy meals. You don’t Vegetables (cucumber,

need to eat a special diabetes diet. tomatoes, carrots,
9 Include three meals a day and avoid missing meals. lettuce, etc)

9 If you need to eat snacks, have a small amount of

carbohydrate only (e.g. a piece of fruit or a plain yoghurt). Legumes (chickpeas,
Have the snack 2-3 hours before or after your main meals. lentils, broad beans)

9 Eat fibre rich foods such as whole grains-cereals, millets,

pulses/legumes, vegetables and small amounts of fruit,
nuts and seeds. These make you feel fuller for longer and
Fruits
improve blood glucose levels.

Important healthy eating and insulin Dairy foods

injection habits:

9 Make sure to have short or rapid acting insulin before Wholegrain breads
eating meals that contain carbohydrates! and cereals
9 If you eat a snack that contains less than 10 grams of
carbohydrate, no insulin is usually needed.
Lean meat, fish,
9 Avoid sugary drinks: keep hydrated with water. chicken, nuts
and eggs
9 Avoid eating in front of screens (e.g. TV, phone, computer).
Pay attention to the meals and snacks you eat.
Foods containing poly-
9 Maintain a healthy weight (limit take away foods, pay & mono-unsaturated
attention to portion sizes, be active every day). fats (e.g. avocado,
olive oil, groundnut oil,
mustard oil and rice bran oil)
10

What are carbohydrate foods?

Carbohydrate foods or ‘carbs’ are:
• Starches such as grains (e.g. bread, cereals), starchy vegetables
(e.g. potato, corn), rice, pasta, lentils and other legumes
• Sugars such as the natural sugar in fruit and milk and the When you have type 1
added sugar in soft drinks, sweets, biscuits, chocolates and
many packaged foods.
diabetes you need
to inject insulin as
Eating adequate amounts of healthy carbohydrates is essential to your body no longer
maintain good health! makes its own.

How do carbohydrates affect your blood glucose

levels?
When you eat foods that contain carbohydrates, they are broken down into glucose (a form of sugar).
The glucose then ends up in your blood and is used as energy to run your body – like the petrol that
runs a car. The amount of glucose in the blood is called blood glucose level (BGL) and is measured in
mmol/L or mg/dL. To convert the glucose into energy we need insulin.

Insulin works like a key that unlocks the doors to our body cells. Once the door is unlocked, glucose
from the blood can enter and be used as energy by the body.

Blood glucose monitoring

A fingerprick check with a blood glucose Aim for these blood glucose levels
meter will tell you what your blood
glucose level is (in mmol/L or mg/dl).
Before a meal 4-7 mmol/L 70-126 mg/dl
Regular blood glucose monitoring is
key to keeping your/your child's blood
2-3 hours after
glucose level as close to the target 5-10 mmol/L 90-180 mg/dl
a main meal
(healthy) range as possible.
 11

What is ‘Carbohydrate Counting’

and why is it important?
Carbohydrate counting – also referred to as carb counting - is
a way of estimating the amount of carbohydrate in different
foods. It is important to match your/child's meal insulin dose to
the amount of carbohydrate food in the meal. This will prevent Remember!
high or low blood glucose levels. The more carbs you
With the help of this book, your health professional will teach
eat, the more short or
you to accurately count the amount of carbohydrate in the rapid acting insulin
meals and snacks you eat. This will enable you to better match you will need to inject.
the insulin doses to the amount of carbohydrate food you eat.

Insulin regimens
The type of insulin and the number of injections per day will determine how you spread your
carbohydrate intake throughout the day. There are three common insulin regimens:

Two fixed doses

per day
1 Multiple Daily
Injections (MDI)
2 Insulin Pump 3
This therapy provides a
Usually consists of Also called ‘Basal bolus background (basal) dose of
intermediate and short regimen’. This generally insulin that is continuously
acting insulin mixed (like involves a combination and automatically given by
a pre-mixed insulin), given of intermediate or long the pump.
before breakfast and acting insulin (basal) once
the evening meal. This or twice a day and short Bolus or meal insulin
requires eating the same or rapid acting (also called is given manually by
amounts of carbohydrate bolus or meal) insulin. operating the pump each
food at the same time Bolus insulin is given three time the person eats a
every day (usually 3 meals or more times a day before carbohydrate containing
and 3 snacks). It does not meals and sometimes food.
allow you to adjust insulin before snacks.
doses for extra or less
carbohydrate food eaten.

An Insulin-to-carbohydrate ratio (ICR) is the amount of carbohydrate (grams) covered

by one unit of short/rapid acting insulin (for example: 1 unit of regular or short acting
insulin is needed for every 20 grams of carbohydrate eaten).

The ICR will vary depending on body weight, physical activity, how sensitive the body is
to insulin and may be different at different times of the day. Your health professional
will discuss and work out the ratio with you.
12

How do I match my insulin dose

to the carbohydrate food I eat?
Blood glucose levels (BGLs) begin to rise approximately fifteen
minutes after eating carbohydrate containing food. They reach
a peak around 1 hour and then slowly fall again. BGLs should
be back to a target (healthy) range within 2-3 hours after eating.
Important!
Do NOT adjust
your NPH/long
acting insulin dose
for your food!

Blood glucose level

rise after each meal
is shown in purple.

Adapted from White JR, et al. Postgrad Med. 2003;113:30-36.

The rise and fall in BGLs depends on how accurately the bolus insulin dose is matched to the amount
of carbohydrate you eat. In the graph above the bolus insulin dose is matched perfectly.

Tip!
If you write down your BGLs, carbohydrate foods and insulin
doses for a few days, it will help you and your health care team
adjust your insulin to carbohydrate ratio (ICR).
 13

Carbohydrate, Protein and Fat

Carbohydrates
Carbohydrates are broken down into glucose immediately and have the most effect on blood glucose
levels. Most of the carbohydrates you eat should be healthy choices such as grains, legumes, fruits,
starchy vegetables, milk and milk products. Choose carbohydrate foods which have a lower Glycemic
Index (GI) (explained later).

Foods containing Carbohydrate include:

Grains: Includes bread, bread rolls, flat bread, handbreads/chapattis/roti, millets, porridge, breakfast
cereal, pasta, rice, noodles, flour, quinoa and barley. Wholegrains are the best choices.

Fruit: Includes all fresh fruit such as apple, orange, pear, banana, watermelon, grapes, dried fruits (such
as apricots, dates, raisins, figs) and canned fruit.

Starchy vegetables, legumes and pulses: Includes potato, sweet potato, corn, taro, yam, legumes – baked
beans, chickpeas, kidney beans and lentils.

Low Carbohydrate Vegetables: Most non-starchy vegetables are low in carbohydrate and are important for
good health. Eat plenty of vegetables including tomato, cucumber, celery, carrots, capsicum, cauliflower,
mushrooms, peas, green beans, zucchini, broccoli, lettuce etc. These can be eaten in salad, soup, stir fry or
as steamed vegetable. Frozen vegetables are also a healthy choice.
14

Milk and dairy: Includes milk, yoghurt, lassi, custard, ice cream and dairy desserts.

Packaged, processed snack foods and take away foods: Includes chips, crackers, bars, biscuits, muffins and
chocolate. Take away foods include hamburgers, hot chips, and pizza. These foods are not recommended
to be eaten on a regular basis as they can cause high blood glucose levels and lead to unhealthy weight
gain.

High sugar foods and drinks: Includes regular soft drinks, cordials, juice, lollies, sports drink, jelly
and sugar. These foods are not a good choice. They can cause high blood glucose levels and lead to
unhealthy weight gain. However, some of these foods are appropriate to treat low blood glucose levels
(hypoglycaemia).

Proteins
Protein foods help your body to grow, develop and repair body tissue. You need to eat some protein
foods each day. NOTE: Some protein foods such as legumes (dals and pulses) and dairy (milk and
yoghurt) also contain carbohydrate and must be considered when counting carbs. Non vegetarian
protein foods such as chicken, seafood/fish, eggs and red meat do not contain carbohydrates.

Foods containing Protein include:

Lean meat, chicken, fish, dairy (cottage cheese/paneer), eggs, nuts (for example almonds, walnuts,
pistachios, peanuts) and seeds, tofu, and legumes such as lentils, broad beans, chickpeas. Choose protein
foods that are low in saturated fat i.e. lean meat, skinless chicken, eggs and fish.
 15

Fats and Oils

Fats are a normal part of a healthy diet and are essential for growth and development. However, use
them in small amounts (approximately 4 teaspoons of added oil or fat per day). Too much of any fat
or oil can lead to weight gain. Ask your dietitian for advice.

Foods containing Fats and Oils include:

Polyunsaturated and monounsaturated fats include healthy fats such as sunflower oil, safflower oil,
olive oil, groundnut oil, rice bran oil, peanut butter, nuts, avocado, sesame seeds, soybean, canola and
mustard oil.
Include omega-3 fatty acid rich foods such as fatty fish like mackerel, sardines, tuna and salmon, chia
seeds, flaxseeds, walnuts and soybean. These are the best types of fats.

Unhealthy fats: Limit foods high in saturated or trans fats including cream, butter, ghee, cooking
margarine and processed foods. Too much saturated fat can raise blood cholesterol levels and increase
the risk of heart disease.

GO SLOW!
Cake, chocolates, sweets and take away food are treats which you
can eat for special occasions like everyone else. But make sure you
count the carbs and give extra short or rapid acting insulin!

Speak to your dietitian or health care professional

about appropriate foods and amounts for you.
16

How to count carbohydrates?

Carbohydrates are measured in grams (g) and may be counted in grams, exchanges or portions.
In this book we will only refer to grams.

To count carbohydrates:

1 Identify the foods

containing carbs

Identify the foods in your

2 Use
Measure the foods
containing carbs

measuring cups,
3 Calculate the amount
of carbohydrates

Use this book, a list, phone

meal or snack that contain spoons or kitchen scales to app or food package labels
carbohydrates, for example, measure how much of the to calculate the amount
in the picture below it is the carbohydrate food you will of carbohydrates you will
rice and oranges. be eating e.g. 1 cup of rice consume.
and 2 oranges.

Spot the carbohydrate containing foods –

rice and oranges

As with every new skill

“practice makes perfect”.
The more attention you
pay to carb counting the
better you will get at it.
It will be worth the
effort!
 17

Tools to help you count carbohydrates

9 Websites and mobile apps such as NHS-INC (Indian Nutrient Counter)
provide nutrition values of more than 5000 foods, available from
Google Play store
9 Measuring cups and spoons, kitchen food weighing scales
9 Images of measuring cups and spoons
9 Your dietitian, or diabetes care team can give you some helpful
carbohydrate lists
9 Section 2 and 3 of this booklet provide images of foods and the amount
of carbohydrate in grams

Make sure you check the volume of your measuring cups.

Do I have to weigh and measure foods

all the time?
It is a good idea to measure your food portions initially
to learn what your usual food portions are.

You may choose to keep measuring or weighing your Tip!

foods all the time. You can keep a diary with
If you don’t, it’s a good idea to check your portion sizes
the carbohydrate amounts
regularly, or when you notice your/your child’s blood you have calculated for
glucose levels are fluctuating more than usual. This can different meals.
indicate that insulin doses may need to be adjusted.
18

Food labels
Reading and understanding food labels on The nutrition information panel provides details
packaged foods can help you make healthy of how much carbohydrate, fat, protein and other
food choices. It can also help to calculate nutrients is in that food. Not all food labels are
carbohydrate amounts and compare products. the same. We have described one type below.

Serving size Nutrition Facts

8 servings per container
This is the serving Serving size 2/3 cup (55g)
size suggested by the
Amount per serving
manufacturer. It may not be
how much you, or your child Calories 230 Total carbohydrate
eats. You need to calculate % Daily Value* This value includes
your own serve. Total Fat 8g 10% starches, fiber and
Saturated Fat 1g 5% sugars in the food.
In this example the serving Trans Fat 0g
size is ⅔ cup. If you eat Cholesterol 0mg 0%
Use the 'Total
2 servings of this food Sodium 160mg 7%
Carbohydrate' and
(2 x ⅔ cups = 1 ⅓ cup Total Carbohydrate 37g 13% subtract the amount
or 2 x 55g = 110g) then the Dietary Fiber 4g 14%
of 'Dietary Fiber' to
total carbohydrate you eat Total Sugars 12g
calculate the net
would be 2 x 37g = 74g. Includes 10g Added Sugars 20%
amount of carbohydrate
Protein 3g
you will eat. In this
Vitamin D 2mog 10% example, if you eat one
Calcium 260mg 20% serving size of this food
Iron 8mg 45% (⅔ cup or 55g), your net
Potassium 240mg 6% carbohydrate amount
* The % Daily Value (DV) tells you how much a nutrient would be 33g (i.e. 37g
in a serving of food contributes to a daliy diet. 2,000
calories a day is used for general nutrition advice. minus 4g of fiber).

Be Careful!
The serving size on the label is NOT always the same as the
serving size you will eat. If your serving size is larger, the
carbohydrate amount (g) will be more.

Ingredients: Enriched flour (wheat flour,

Ingredients malted barley, niacin, reduced iron, thiamin
monitrate, riboflavin, folic acid), sugar, partially
All the ingredients used in this product are hydrogenated cottonseed oil, high fructose
listed here. They are listed in order from most corn syrup, whey (milk), eggs, vanilla, natural
to least by weight. Looking at this list helps and artificial flavoring, salt, leavening (sodium
determine whether a product is high in fat, acid pyrophosphate, monocalcium phosphate),
sugar or salt. lecithin (soy), mono- and diglycerides.
 19

Beyond the basics of carbohydrate counting

Once you have mastered the basics of carbohydrate counting it is important to learn about the impact
of other food components on blood glucose levels.

Glycemic Index
Different carbohydrates will cause your/your child's blood glucose to rise faster or slower. The
glycemic index (GI) is a ranking of how quickly your/your child's blood glucose levels rises after eating
a carbohydrate food.

Low GI carbs = Slower, lower rise in BGLs

High GI foods = Faster, higher rise in BGLs

It is important to include one low GI carbohydrate food

at each meal or switch higher GI for lower GI foods.

For more information on Glycemic Index go to GI Foundation at www.gisymbol.com

Fats and Protein

Meals that are high in protein and fat may cause high blood glucose levels commencing 3-5 hours
after eating the meal. These meals may require extra insulin, in addition to what is needed for the
carbohydrate portion of the meal alone.

If you are using an insulin pump, meals high in fat and protein may require a combination/dual-wave
bolus (as shown in the picture No. 3 below).

It is best to get advice from your diabetes health care team regarding how to manage these foods.

NORMAL EXTENDED
Important!
COMBINATION
BOLUS BOLUS BOLUS Carbohydrates raise blood glucose
INSULIN

1 2 3
levels more than protein or fat.
It is important to get the carb
counting right before you move
on to consider fat and protein.
TIME
20

Eating out
Children and adults with diabetes can enjoy eating out with friends and family. Try to ‘estimate’ the
amount of carbohydrate containing foods based on what you would usually eat at home. You may find
carbohydrate amounts of foods from books, websites, phone apps, or the restaurant or cafe's website.
You could also seek help from your health professional by deciding the menu in advance.

You will not always get it right and that is ok! You can make a note for next time.

Alcohol
9 Do not give insulin for alcohol. Alcohol can cause delayed
hypoglycaemia (low blood glucose) and this can be dangerous, Warning!
particularly overnight. Alcohol can cause
9 Limit intake to 1-2 standard drinks. If you drink more, your risk delayed hypoglycaemia.
of hypoglycaemia increases. If you have been drinking
9 You may need to adjust insulin doses or eat more carbs to alcohol it is important
prevent hypos. to have carbohydrates
9 Make sure you tell a responsible adult/friend if you are drinking before going to bed.
alcohol and always wear a diabetes identification (ID). Particularly if you have
been exercising or been
9 Too much alcohol can cause weight gain as it contains a lot of
calories. active, like dancing.
Check your BGL more
9 Don't drink alcohol until you are of legal age.
often, especially before
9 Don't drink and drive! going to bed and
overnight!
Sweet alcoholic drinks
Some alcoholic drinks like sodas have lots of added sugar and will cause a temporary rise in BGLs.
However, you are at risk of delayed hypoglycaemia even if you have this temporary spike. Be mindful if
you are active while drinking alcohol (e.g. dancing). You may need to eat extra carbohydrate containing
food. Talk to your diabetes health care team for advice on how to stay safe when drinking alcohol.

One standard drink is:

12 fl oz (350mL) = 8 fl oz (240mL) = 5 fl oz (150mL) = 1.5 fl oz (45ml) shot
of regular beer of malt liquor of table wine of 80-proof spirits
(shown in a 12 oz/ (whiskey, gin, rum,
350mL glass) vodka, tequila, etc.)

about 5% alcohol about 7% alcohol about 12% alcohol about 40% alcohol
 21

Physical Activity
It is important to be physically active every day to maintain good health.
Exercise can increase your/your child's risk of hypoglycaemia (low blood
glucose) during and even many hours after exercising. Although, high intensity
exercise such as strength training, skipping or heavy gardening work can temporarily raise blood
glucose levels. So, it is important to check your blood glucose levels before, during and after exercise.

Follow these steps to get active safely:

Before During After

9 Check blood glucose 9 Always wear or carry diabetes 9 Eat a snack containing
levels, aiming for 5-10 identification (e.g. a bracelet, carbohydrate and
mmol/L (90-180 mg/dL). necklace, card). protein (e.g. yoghurt, a
9 Have 10-20 grams of 9 Check blood glucose levels sandwich with nut butter
carbohydrate if blood often. or a meal with protein
glucose is below 5 9 Drink lots of fluid – water is source & rice).
mmol/L (90 mg/dL) or best. 9 Check blood glucose
if you are exercising for 9 Consider having a drink levels directly after the
more than 45 minutes. or snack that contains exercise, before going to
9 Pack your hypo carbohydrate if exercising for bed and overnight.
treatment (e.g. glucose more than one hour or if doing 9 Do not drink alcohol!
powder or tablets, juice, more strenuous exercise (e.g. It increases the risk of
soft lollies, sugar, fruit, running, farm work etc). delayed hypoglycaemia
plain biscuit). (even overnight).

Important
9 Different exercises will affect your blood glucose levels in their own
way. For example, high intensity exercise may cause BGL to rise
initially and drop later, while swimming usually causes a decrease.
9 Don't do high intensity exercise if your/your child's BGL is above
15mmol/L (270mg/dl). This can raise BGLs even more and be
dangerous.
Be Aware!
9 Insulin doses can be reduced for planned activity to minimise the
amount of additional carbs you/your child need to consume.
Physical activity,
stress, illness, and
9 Everyone is unique – the more you exercise and the more frequently
alcohol can also
you check your blood glucose levels, the better you’ll know your
body and how it responds. affect your blood
glucose levels.
9 Always talk to your diabetes team for individualised advice!

Carboh
yd rate foo
d, stres
s, illnes
s
BGL Physica
l activity, a BGL
lcohol
2
23

Carbohydrate
foods commonly
eaten in India
This section gives pictures and the amount of The following images are separated into
carbohydrates of some of the traditional and breakfast and snack items, main courses,
most common carbohydrate foods eaten in breads, rice preparations and desserts.
India. The carbohydrate values mentioned in
this book are estimates only as many factors All bowl measurements used in this section
can affect the amounts, for example the refer to a 200ml bowl.
method of preparation etc.
24

Breakfast and Snack Items

8 inches / 20cm

8 inches / 20cm

8 inches / 20cm
Neer Dosa Appam Homemade Dosa

2 150g 36g 1 70g 20g 1 50g 15g

number weight carbs number weight carbs number weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Sada Dosa with ½ bowl

Pesarattu Dosa with Sambhar
chutney & ½ bowl sambhar
1 40g 8g 2 number 120g + 50g 1 150g + 65g
total 100g + total
number weight carbs ½ bowl 100g carbs serving
100g carbs
12.5 inches / 32cm

12.5 inches / 32cm

12.5 inches / 32cm

Masala Dosa with ½ bowl Uttapam with ½ bowl Rava Dosa with ½ bowl
chutney & ½ bowl sambhar chutney & ½ bowl sambhar chutney & ½ bowl sambhar
1 270g + 80g 1 240g + 90g 1 150g + 65g
100g + total 100g + total 100g + total
serving carbs serving serving carbs
100g 100g carbs 100g
 25
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm
Home made Idli Restaurant Idli Idli with Sambhar

2 80g 15g 2 120g 22g 4 120g + 40g

total
number weight carbs number weight carbs number 1 bowl carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Restaurant Medu Vada Addu, Ponganalu,

Homemade Medu Vada
with Sambhar Kuzhi Paniyaram
4 50g 15g 4 120g + 65g 3 60g 20g
total
number weight carbs number ½ bowl carbs number weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Rice Puttu Ragi Puttu Ragi Puttu

1 220g 80g 1 220g 80g 1 40g 15g

serving weight carbs serving weight carbs number weight carbs
26

Bowl = Bowl =
200ml 200ml
8 inches / 20cm

Rice Puttu with Kadala Rice Vermicelli/ Pongal

Rice Seviyan
1 80g + 45g 1 100g 25g 1 200g 30g
serving 1 bowl carbs bowl weight carbs bowl weight carbs

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Sabudana/
Poha Upma
Sago Khichdi
1 80g 30g 1 100g 30g 1 120g 60g
bowl weight carbs bowl weight carbs bowl weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Homemade Sabudana/ Restaurant Sabudana Wada/ String Hoppers/

Sago Wada Sago Wada with sweet curd Idiyappam
1 40g 15g 1 240g + 105g 1 50g 15g
number weight carbs serving ¾ bowl carbs number weight carbs
 27

8 inches / 20cm
8 inches / 20cm

8 inches / 20cm
Chole (1 bowl)
Chillas/Dal (pulse) dosas Moong dal vadas with 2 Bhatura
1 270g
2 90g 15g 5 40g 15g bowl weight 160g
number weight carbs number weight carbs
2 120g carbs
total
bhaturas weight
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Bhel (with 2 tsp Sev Puri (with potato

Onion Pakodas/Bhajias sweet chutney) and sweet chutney)
1 120g 20g 1 160g 60g 6 120g 90g
serving weight carbs serving weight carbs puris weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Pani Puri/Gol Gappa Batata Vada Punjabi Samosa

(unsweetened, no potato, pulse only)

1 6 45g 1 80g 30g 1 80g 30g

serving pieces carbs number weight carbs number weight carbs
28

12.5 inches / 32 cm
12.5 inches / 32 cm
8 inches / 20cm

Missal Pav (1 ½ bowls) Dal Baati Churma

Pav Bhaji
with 2 Pav
1 300g 1½ 370g 1 200g
bowl weight 55g bowls missal bowl Dal
75g 105g
2 70g
total
carbs 2 70g total
4 80g total
pav pav carbs baatis Baati carbs
pav weight
30g 20g
Farsan Churma

Bowl =
200ml
8 inches / 20cm

8 inches / 20cm

Ghugni/Ragda White Dhokla Khandvi

1 220g 15g 4 60g 15g 12 175g 15g

bowl weight carbs pieces weight carbs pieces weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Khaman Dhokla Patra/Alu vadi Muthias

(unsweetened) (unsweetened)
2 70g 15g 4 120g 15g 7 34g 15g
pieces weight carbs pieces weight carbs small weight carbs
pieces
 29
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm
Litti Chokha Kolkata Egg Roll Momos

1 200g
bowl weight 95g 1 100g 15g 6 180g 45g
total
4 160g carbs
number weight carbs pieces weight carbs

litti weight

Bowl =
200ml
8 inches / 20cm

8 inches / 20cm

Roasted Chana Roasted Khakra Gathiya

⅓ 30g 15g 2 20g 20g 1 40g 15g

bowl weight carbs number weight carbs serving weight carbs

Bowl = Bowl =
200ml 200ml
8 inches / 20cm

Sev Farsan Kurmura (Puffed rice)

¾ 50g 15g 1 40g 15g 1 23g 15g

bowl weight carbs cup weight carbs bowl weight carbs
30

Bowl = Bowl =
200ml 200ml

8 inches / 20cm

Makhana (Fox nut) Handvo Sukha bhel/Jhalmuri

1 23g 15g 4 84g 15g 1 100g 20g

bowl weight carbs pieces weight carbs bowl weight carbs
 31

Main Courses - Sprouts, Lentils, Curries,

Chutneys & Kebabs

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Sprouts Dal Rasam

½ 60g 15g ½ 100g 15g 1 200g 5g

bowl weight carbs bowl weight carbs bowl weight carbs

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Chole Rajma Curry Kadala/Chana Masala/

Ussal
1 200g 30g 1 280g 30g 1 200g 15g
bowl weight carbs bowl weight carbs bowl weight carbs

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Home Made Sambhar Restaurant Sambhar

Tomato Saar
with vegetables (with sugar/jaggery)
1 200g 15g ½ 100g 15g 1 200g 5g
bowl weight carbs bowl weight carbs bowl weight carbs
32

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Pitla Zunka Tomato Saar

1 200g 15g 1 200g 15g 1 200g 5g

bowl weight carbs bowl weight carbs bowl weight carbs

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Veg Stew Sindhi Curry Curd/Dahi Curry

(with potato and yam)
1 190g 15g 1 240g 10g 1 200g 5g
bowl weight carbs bowl weight carbs bowl weight carbs

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Gatte ki sabji Vegetables

Dal Dhokli (5 no. Gatte) (without potato)
1 200g 35g 1 200g 25g 1 200g 5g
bowl weight carbs bowl weight carbs bowl weight carbs
 33

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Carrot and Beans Poriyal Chokha (with potato) Potato Veg

¾ 200g 15g 1 200g 15g 1 160g 30g

bowl weight carbs bowl weight carbs bowl weight carbs

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Oondiyo / Undhiyu Sev Tamatar Vegetable Fish Curry

1 100g 20g ¾ 200g 20g 1 200g 5g

bowl weight carbs bowl weight carbs bowl weight carbs

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Chicken/Mutton/ Chicken/Mutton/
Chicken Handi Meat Mince Kheema
Meat Curry
1 200g 5g ¾ 200g 5g ¾ 200g 5g
bowl weight carbs bowl weight carbs bowl weight carbs
34

Bowl = Bowl = Bowl =

200ml 200ml 200ml

Methi Matar Malai

(Fenugreek Peas Veg) Dal Makhani Green Leafy Veg

¾ 200g 15g ¾ 200g 25g ¾ 200g 5g

bowl weight carbs bowl weight carbs bowl weight carbs

Bowl =
200ml
8 inches / 20cm

8 inches / 20cm

Chutney
Baingan Baja Chicken Kebab
(applies for all chutneys)
½ 100g <5g 6 100g 4g 4 100g 5g
bowl weight carbs pieces weight carbs pieces weight carbs
8 inches / 20cm

Fish/Chicken Cutlets 1 level teaspoon of Honey / Jaggery / Sugar

4 140g 20g 1 approx

5g
pieces weight carbs level teaspoon carbs

If you add any sugar, honey or jaggery to the food you cook,
you will need to add it to your carb count.
 35

Hand Breads and Breads

8 inches / 20cm

8 inches / 20cm

8 inches / 20cm
Chapati Millet Bhakri/Roti Rice Bhakri

1 40g 15g 1 50g 20g 1 50g 20g

number weight carbs number weight carbs number weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Puris Bhatura Kulcha

2 30g 15g 1 100g 60g 1 60g 30g

number weight carbs number weight carbs number weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Naan Thalipeeth Thepla

1 100g 50g 1 50g 15g 1 25g 15g

number weight carbs number weight carbs number weight carbs
36
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm
Koki Luchi Ragi Mudde

1 50g 15g 1 27g 15g 1 50g 20g

number weight carbs number weight carbs number weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Plain Paratha Veg Paratha Aloo Paratha

1 40g 15g 1 70g 15g 1 80g 30g

number weight carbs number weight carbs number weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Dal/Sattu Paratha Goan Bread - Poee Pav

1 50g 20g 1 75g 30g 1 35g 15g

number weight carbs number weight carbs number weight carbs
 37
8 inches / 20cm

8 inches / 20cm

Baati Litti

1 20g 13g 1 40g 20g

number weight carbs number weight carbs
38

Rice Preparations 1 bowl = 200ml

Bowl = Bowl =
200ml 200ml

Plain Steamed Rice Khichdi Bisi bele bath

1 110g 30g 1 280g 35g ¾ 200g 25g

bowl weight carbs bowl weight carbs bowl weight carbs

Bowl = Bowl =
200ml 200ml

8 inches / 20cm

Curd rice Pakhala/Panta Bhaat Egg/Chicken Biryani

1 260g 30g 1 200g 20g 1½ 170g 30g

bowl weight carbs bowl weight carbs bowls weight carbs
8 inches / 20cm

Pulao

1 170g 30g
bowl weight carbs
 39

Desserts
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm
Modak Puran Poli Peda

1 40g 20g 1 50g 40g 1 20g 13g

number weight carbs number weight carbs number weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Kaju Katli Motichoor Ladoo Besan Ladoo

1 10g 6g 1 40g 24g 1 40g 31g

number weight carbs number weight carbs number weight carbs
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm

Gulab Jamun Rasgulla

Sandesh
(without sugar syrup) (without sugar syrup)
1 60g 20g 1 80g 15g 1 40g 15g
number weight carbs number weight carbs number weight carbs
40
8 inches / 20cm

8 inches / 20cm

8 inches / 20cm
Mishti Doi Jalebi Shrikand

½ 80g 15g 4 40g 22g ½ 100g 16g

cup weight carbs number weight carbs cup weight carbs

Milk and Milk Products

8 inches / 20cm

Buffalo Milk Cows Milk Cottage Cheese/Paneer

120ml 10g 200ml 10g 1 85g 10g

volume carbs volume carbs piece weight carbs

Bowl =
200ml

Curd

1 250g 10g
bowl weight carbs
3
41

Carbohydrates
in common
international foods
The first part of this section (pages 42 - 47) The second part (pages 48 - 53) provides
shows images of common fruit, bread, cereals, examples of common Italian, Asian, Mexican
grain products, starchy vegetables, legumes and other common restaurant or take away
and pulses, milk, dairy or dairy alternatives that dishes as well as cakes, snack and bakery
contain approximately 15g of carbohydrates. foods. The images indicate a serving size with
the weight of the food, and the approximate
All cup measurements used in this section refer amount of carbohydrates they contain.
to a 250ml cup.
42

Fruits

Apple Banana Pear

1 135g 15g 1 130g 15g 1 200g 15g

small weight carbs small weight carbs medium weight carbs

Orange Mandarins Dates / Medjool dates

1 205g 15g 2 98g 15g 4/1.5 20g/24g 15g

medium weight carbs small weight carbs dates weight carbs

Kiwi fruits Dried figs Lychees

2 78g 15g 2 29g 15g 6 120g 15g

small weight carbs figs weight carbs lychees weight carbs
 43

1 cup = 250ml

Cup = Cup = Cup =

250ml 250ml 250ml

Peaches in pear juice,

Cherries Rockmelon (Muskmelon)
drained
14 145g 15g 1 210g 15g 2 300g 15g
cherries weight carbs cup weight carbs cups weight carbs

Cup = Cup = Cup =

250ml 250ml 250ml

Grapes Mango Strawberries

20 100g 15g ½ 120g 15g 2 240g 8g

small weight carbs cup weight carbs cups weight carbs

Pineapple Watermelon Pomegranate

2 180g 15g 2 220g 15g ½ 130g 15g

slices weight carbs slices weight carbs cup weight carbs
44

Bread, Cereals and Grain Products

Slice of bread Half Bread Roll Chapatti

1 34g 15g ½ 32g 15g 1 40g 15g

slice weight carbs roll weight carbs chappati weight carbs

Bowl =
18cm/
7inch

Lebanese Bread French Stick Bread Rice (cooked)

⅓ 30g 15g 2 32g 15g ⅓ 55g 15g

slice weight carbs slices weight carbs cup weight carbs

10.6 inches / 27cm Bowl = Bowl =

18cm/ 18cm/
7inch 7inch

Pancake Spaghetti (cooked) Porridge (cooked)

1 43g 15g ⅓ 55g 15g ½ 130g 15g

pancake weight carbs cup weight carbs cup weight carbs
 45

Bowl = Bowl =
18cm/ 18cm/
7inch 7inch

Muesli Cooked Noodles

Couscous (cooked) (no sugar added) (e.g. Egg or Hokkein)
⅓ 50g 15g ½ 40g 30g ⅓ 55g 15g
cup weight carbs cup weight carbs cup weight carbs

Check the food label

of your muesli!

Cornflakes

¾ 20g 15g
cup weight carbs

Starchy vegetables, legumes and pulses

Corn cob Mashed Potato Sweet Potato (steamed)

1 143g 15g ½ 105g 15g 3 110g 15g

small weight carbs cup weight carbs pieces weight carbs
46

Pumpkin (steamed) Potato Salad Potato

9 216g 15g ½ 90g 15g 1½ 135g 20g

pieces weight carbs cup weight carbs small weight carbs

Bowl =
18cm/
7inch

Corn Kernels Pumpkin Soup Brown Lentils (cooked)

½ 80g 15g 1 200g 15g ½ 90g 15g

cup weight carbs cup weight carbs cup weight carbs

Bowl =
18cm/
7inch

Baked Beans

½ 135g 15g
cup weight carbs
 47

Milk, Dairy and Dairy Alternative products

Cows Milk Flavoured Milk Milk Powder

1 250ml 15g ¾ 180ml 15g ¼ 4 15g

cup volume carbs cup volume carbs cup heaped carbs
tablespoons

Bowl = Bowl = Bowl =

18cm/ 18cm/ 18cm/
7inch 7inch 7inch

Plain Greek Yoghurt Flavoured Greek Yoghurt Fruit Yoghurt

(e.g. strawberry) (average of all flavours)
1½ 400g 15g ⅔ 170g 15g ½ 130g 15g
cups weight carbs cup weight carbs cup weight carbs

Bowl =
18cm/
7inch

Plain Natural Yoghurt

1⅓ 300g 15g
cups weight carbs
48

Italian restaurant or take away dishes

10.2 inches / 26cm

Lasagne Pizza Calzone

(with 4 pasta layers) (large, thick crust)
1 350g 39g 1 ⅛ 190g 39g 1 283g 80g
serve weight carbs slice large weight carbs serve weight carbs
pizza

10.2 inches / 26cm 8 inches / 20cm 10.2 inches / 26cm

Pasta meal (chicken, Tiramisu Spaghetti Bolognese

broccoli and mascarpone)
1 267g 40g 1 90g 24g 1½ 300g 45g
cup weight carbs small slice weight carbs cups weight carbs

Asian restaurant or take away dishes

Rice Paper Roll

Chicken or prawn with salad Sushi Hand Roll Spring Roll
and rice noodles
1 90g 11g 1 115g 26g 1 20g 4g
roll weight carbs roll weight carbs roll weight carbs
 49

Massaman Curry
Sweet and Sour Pork (including 2 potato pieces) Green Curry

1 115g 22g 1 180g 20g 1 250g 15g

cup weight carbs cup weight carbs cup weight carbs

8 inches / 20cm

Fried Rice Singapore Noodles Meat Chow Mein

1 165g 45g 1 115g 30g 1 275g 40g

cup weight carbs cup weight carbs serve weight carbs

10.2 inches / 26cm 10.2 inches / 26cm 10.2 inches / 26cm

Chicken, prawn and Nasi Goreng Prawn Nigiri

pineapple rice
1½ 250g 69g 1⅓ 340g 61g 1 30g 9g
cups weight carbs cups weight carbs piece weight carbs
50

10.2 inches / 26cm

Pork Gyoza

3 48g 15g
pieces weight carbs

Mexican restaurant or take away dishes

10.2 inches / 26cm 8 inches / 20cm 8 inches / 20cm

Bean Burrito Meat Enchilada Chicken Fajita

1 200g 60g 1 227g 41g 1 160g 27g

quantity weight carbs quantity weight carbs quantity weight carbs

10.2 inches / 26cm 8.6 inches / 22cm

Meat Taco Nachos with cheese

1 80g 10g 15 150g 21g

quantity weight carbs corn chips weight carbs
 51

Common international eating out or take away

8 inches / 20cm 8 inches / 20cm

Hot Chips Battered Fish Fried Chicken (battered)

25 110g 35g 1 135g 14g 2 225g 12g

chips weight carbs serving weight carbs pieces weight carbs

Falafel Ball Chicken Schnitzel Garlic Bread

2 90g 12g 1 130g 14g 1 30g 13g

quantity weight carbs quantity weight carbs slice weight carbs

Quiche Turkish Bread

(23cm diameter)

⅛ 190g 32g 1 90g 40g

quiche weight carbs large slice weight carbs
52

Cakes, snacks and bakery foods

Chocolate Cake Doughnut Cupcake

1 100g 46g 1 55g 22g 1 70g 39g

slice weight carbs quantity weight carbs quantity weight carbs
(1/12th cake)

Muffin Ice Cream Croissant

1 130g 63g 2 85g 24g 1 80g 28g

quantity weight carbs scoops weight carbs quantity weight carbs

8 inches / 20cm

Apple Danish Potato Chips Almonds

1 87g 39g 1 12 27g 12g 24 28g 6g

serving weight carbs small almonds weight carbs
chips weight carbs
bag
 53

8 inches / 20cm

Milk Chocolate Carrot Cake Fruit Cake

6 33g 18g 1 60g 32g 1 50g 30g

slice small
squares weight carbs weight carbs weight carbs
(1/12th cake) piece
SECTION ONE ARTWORK (page 7)
Tips on living a regular lifestyle to control type 1 diabetes
Self-care is our responsibility – 1) Taking insulin, 2) Frequent blood sugar monitoring, 3) Eating healthy food, and
4) Exercise regularly and maintaining a healthy weight.

Anam Azim Shaikh, India

I am 13 years old and live in India. I was diagnosed with diabetes when I was just 8 years old. I live with my father,
my mother, and my younger brother. I am currently in grade 9. My father works as a football coach for small children
and my mother is a housewife. My father lost his job due to the ongoing covid-19 crisis and now works as a part-
time delivery boy.

I have a regular daily routine: I get up early in the morning to do exercise/yoga with my mother and have a healthy
breakfast with dry fruits and a lot of water to keep hydrated. I also have a well-balanced dinner at night. I always
try to maintain my blood sugar. Whenever I get hypo or hyper blood sugar levels, I start shaking, sweating, get dizzy,
anxious, hungry, have fast heartbeat, weakness, headache and irritation which affects my health.

SECTION TWO ARTWORK (page 23)

Life Balance
The painting consists of three elements: the person, the rope and the blue circle. The person with their unique
life experiences - joys, sorrows, abilities, imperfections, talents, and with the heart at the centre. The tightrope
represents life challenges and instabilities that need enthusiasm and courage to keep going like the constant
balance (diet, physical activity) that a person with diabetes must maintain to stay healthy. The blue circle represents
the symbol of world diabetes day, the blue colour emulating the sky under which we are all live, representing unity.

Mychel Fernandez Montenegro, Bolivia

I was born in Cochabamba, Bolivia in 1994 as the youngest of 4 children. After finishing school I studied architecture
at the University Mayor de San Simón and graduated in 2020.

I was diagnosed with Type 1 diabetes aged 18, following poorly treated tonsillitis that lead to a diabetic coma. After
I recovered, my family and I had to make some lifestyle changes that in a certain way helped us all, especially in
terms of healthy eating.

At first it was hard to face this new reality, mainly due to the lack of knowledge about diabetes until through a
friend I became part of the ‘Living with Diabetes’ Center Youth program where they gave us a lot of emotional and
educational support and supplies to control the disease. They become a second family to which we will always be
very grateful.
SECTION THREE ARTWORK (page 41)
Marking the steps for my health
My drawing shows what I have learned at the AMD Guerrero Association to maintain my glucose control and
continue to take care of myself by applying those steps every day in my life.

Ángel Gabriel Bello Mundo, Mexico

I was born in 2003 and live in Acapulco Guerrero México. I was diagnosed with type 1 diabetes in 2015. It all started
when one day at school I fell asleep. The teacher and the students didn’t want to wake me up and then my mother
took me to the doctor. From then on, I started using insulin. At first it was horrifying because I didn't want to inject
myself, but over time I have learned that I have no choice. I keep track of my diet and changed my lifestyle.

Thanks to my family and the Mexican Diabetes Association in the State of Guerrero I have acquired the knowledge
for my life condition.

At present I study high school and I continue to take care of myself doing a lot of exercise.

BACK COVER ARTWORK

Life has challenges, not obstacles
I created this drawing to illustrate that diabetes came into my life unexpectedly. I had to overcome many challenges
such as getting accustomed to a healthy diet. I chose the brush and canvas to redraw the path that had suddenly
changed my life. Overcoming challenges and building my future to achieve my life goals is shown in the drawing.

Gihan Satharasingha, Sri Lanka

My name is Gihan Malshan Satharasingha. I grew up in Horana, Sri Lanka and was educated at Taxila Central
College. I entered the University of Moratuwa in 2020 to pursue a higher degree in Architecture and am now a
second-year student.

When I was diagnosed with chronic diabetes in 2009, aged 11, it was a turning point in my life. As a child I had a
very difficult time, but I slowly adjusted to life with diabetes and started to see it as a challenge. Now I’m moving
on towards achieving my goals and objectives in life. I consider having to adjust to a healthy diet as ‘a good side
effect’ of having diabetes.

Having become an artist, I will not stop there but I am moving forward with the goal of becoming a meaningful
artistic young architect to the world.

Disclaimer
The information in this booklet is intended and can be used for educational and informational purposes only.
It does not replace individual medical advice. If you have any concerns about your health, or further questions, you
should contact your health professional.

Life for a Child (LFAC) and the International Society for Pediatric and Adolescent Diabetes (ISPAD) takes no
responsibility for any adverse consequences that arise as a result of using the content of this resource for clinical
purposes. Health professionals need to consider the individual circumstances and needs of children and young
adults with diabetes when they are applying the information outlined in this resource in their clinical practice.

Copyright
This book can be reproduced in whole or part but individual images cannot be used without permission from
Life for a Child and contributors.