‘Carbohydrate Counting’: A Book For Calorie-Optimizing The South Asian Diet

Ashwini Wagle, Department Chair of Food and Nutrition, San Jose State University, holding her book.

Carbohydrate counting – A powerful tool

Managing and preventing diabetes mellitus is a crucial health priority, particularly for South Asians who are susceptible due to genetic factors and dietary habits. From aromatic biryanis to flaky parathas, our love affair with starchy delights is undeniable, but it comes at a cost – our blood sugar levels often bear the brunt.

Carbohydrate counting emerges as a powerful tool to regain control, enabling us to mindfully navigate our complex culinary landscape while safeguarding our well-being. But this is easier said than done. Most of the tools that are available to the diaspora focus on foods that are not native to our diets. Our complex cuisine is not only influenced by religion – which dictates food restrictions – but our cuisine also varies throughout the sub-continent.

Ashwini Wagle, Ed.D, MS, RD, a Professor and Department Chairperson

Nutrition, Food Science and Packaging at the San Jose State University (SJSU) in California, has authored a groundbreaking book titled Carbohydrate Counting: Traditional South Asian Food Lists for Management and Prevention of Diabetes Mellitus. This seminal work addresses a crucial gap in the field of diabetes management for the South Asian community.

A practical solution focusing on south asian diets

Traditional South Asian diets are rich in carbohydrates, and many individuals struggle to accurately estimate carbohydrate intake, leading to challenges in blood sugar control. Wagle’s book offers a practical solution by providing detailed carbohydrate counts for a wide range of traditional Indian foods, and their portion sizes, offering variety and choices for meal management to empower individuals to make informed dietary choices.

Result of a 16-year research

Wagle’s passion for nutrition is evident in her extensive career, which includes working in sub-acute care and hospitals as a Registered Dietitian before transitioning to academia at SJSU. “The book originated from a research project I worked on for 16-17 years. Initially, it started as a smaller handout developed during my graduate studies and was available for community use,” explains Wagle.

Carbohydrates are an integral part of the South Asian diet. For the vegetarian population, the protein sources also tend to be the carbohydrate sources such as the pulses and legumes. So, the combination of wheat and rice as the staple or core foods and the use of starchy and non-starchy vegetables and pulses and legumes easily add up the carbohydrate choices in our food.

Detailed carb counts for popular foods

Understanding how to count carbs in a South Asian diet starts with education. Knowing the carbohydrate content of common foods like rice, roti, naan, and dal can be incredibly empowering. Wagle’s book is a fantastic resource, with detailed counts on every subgroup of foods from popular snacks like idli, pav bhaji, poha and batata vada to vegetarian protein sources, non-veg food and meal plans.

What is remarkable is that the carb counts for combo foods like aloo-methi, breakfast sandwiches, dosa with podi and chutney, lamb keema matar etc. are listed in painstaking detail. The book also features mouth-watering photographs of traditional South Asian foods, making it both informative and visually appealing.

“The list of foods included in the book were divided by the food groups that contain carbohydrates such as breads, cereals, grains, starchy vegetables, non-starchy vegetables, fruits, dairy, combination foods etc.  Once the categories were finalized then the foods were included in the categories. Input was received from various individuals in the community to make the list as comprehensive and detailed as possible,” explains Wagle.

Portion control is the key 

The key aspects to keeping your insulin in check are portion control, creating balanced meals, and the timing and frequency of the meals.

Portion control helps keep your insulin spikes in check. Instead of filling your plate with a mountain of rice or several rotis, try to balance your meals with more non-starchy vegetables and proteins. For example, instead of a large portion of white rice, you could have a smaller amount of quinoa or barley and add more vegetables and a portion of chicken or fish. This not only helps manage your carb intake but also keeps you full and satisfied. And it’s not just about limiting food – it’s about making swaps too. Replace some of those refined carbs with fiber-packed lentils, whole grains, veggies, and other slow-burning foods that keep you satisfied. Your gut will thank you too!

Balanced meals are crucial

Creating balanced meals is crucial. Aim for a good mix of carbohydrates, proteins, and fats in each meal. For breakfast, you could have a whole wheat dosa with a side of Greek yogurt. At lunch, try a serving of brown rice or whole wheat chapati with plenty of vegetables and a protein source like tofu or chicken. Dinner might include a quinoa or millet dish paired with a variety of colorful, non-starchy vegetables.

Timing and frequency of meals matter, too. Eating smaller, more frequent meals can help prevent the large blood sugar spikes that often follow big meals. Regular mealtimes are also beneficial. For example, having three main meals and two snacks throughout the day can keep your blood sugar levels more stable. “Nutrition and consumption of food is inherently personal and directly related to our physical and mental wellbeing.  We are connected to food in multiple ways and thus the importance of culturally sensitive nutrition education tools is required,” says Wagle.

Carbohydrate counting in the South Asian diet doesn’t mean giving up your favorite foods. It’s about making smarter choices and adjustments to enjoy these foods in a healthier way. With a little effort and planning, you can manage your carbohydrate intake effectively, helping to prevent diabetes and enjoy a healthier life. “The book is for anyone interested in eating healthy or mindfully.  It is not restricted to people with diabetes,” adds Wagle.