Keto Telugu foods
Keto Telugu foods list
Telugu cuisine is used not only in the two Telugu speaking states of Andhra Pradesh and Telangana but also in other states in South India, and other parts of India and the world where Telugu diaspora are spread. Known for its rich and spicy food, the Telugu food is very diverse and tasty. Unfortunately, rice and rice flour are used extensively in the Telugu diet leading to increased glycemic load and hence increased risk of insulin resistance which ultimately leads to diabetes, obesity, metabolic syndrome, cardiovascular disease to name a few.
One way to reduce the glycemic load of the foods, but still have somewhat similar taste is to use cauliflower rice in place of rice. The typical meal in the Telugu cuisine consists of rice or roti mixed with a curry made of either vegetables, pulses, meat, fish or dairy. It is also a common practice to mix rice with either butter milk or curd as part of the meal called perugannam. It is possible to replace the rice with cauliflower rice to reduce the overall carbohydrates in the diet.
The other option is the traditional brown rice although it is not that different from white rice in net carbohydrates - a cup of white rice has a net carbs of 43.5 while the same for a cup for brown rice is 40.5. On a ketogenic diet, the total daily limit on net carbs is only 30, and per serving limit is about 10, hence brown rice or white rice are not great options.
List of low carb Telugu dishes
Any fish, chicken, egg dish made without adding starch or sugar such as kodikura or chicken curry, fish curry or chepala pulusu, egg curry or kodigudla pulusu, or fried eggs, and mushrooms, are lower in carbohydrates.
- Panasa puttu koora (Andhra jackfruit curry) - it is a popular Andhra curry made with jackfruit. Jackfruit is marinated in fiery masalas. Avoid cashews to lower carbs.
- Gutti vankaya kura (Andhra eggplant curry) - A traditional brinjal curry from Andhra. Vegetable curries are most popular in Andhra Pradesh. Beautiful eggplants cooked with exotic spices and served with rice. Deep fried brinjals, simmered in rich, thick curry, served with steamed rice.
- Andhra pepper chicken - It is chicken marinated in turmeric, ginger-garlic paste, green chillies and lemon juice is cooked till tender in crispy onions and curry leaves.
- Ankapur chicken curry served with cauliflower rice
- Cauliflower rice biryani - a biryani made the traditional style but changing the rice to cauliflower rice to reduce the carbohydrates.
- Pesarattu (Green Gram Dosa) - it is made with green gram and mix of spices and vegetables made as a dosa, eaten as a snack or a breakfast meal, pesarattu is a native food of Andhra pradesh.
- Dahi vada made with vade made with no rice flour
- Hyderabadi marag - Hyderabadi Marag is a soup recipe made with tender mutton mutton with bone, onions, cashew nuts, curd, coconut powder, boiled milk, cream, ginger-garlic paste, salt, cardamom, cinnamon, cloves, black pepper powder, green chillies,
- Kodi gudla pulusu - made with chicken eggs, spices and condiments
- Rasam - a thin soup mixed with items like rice, so replace rice with cauliflower rice or drink it as a soup. While making, add no sugar or sweet ingredients.
- Pachadi made from lemons, mangoes, garlic and other vegetables and or meats are popular in Telugu cuisine
- Bhindi - it is a masala of exotic spices, coconut and garlic
- Ulavacharu - made with horse gram, a legume with the botanical name Macrotyloma uniflorum. A thick soup that is very delicious and rich in nutrition and spices, eaten with meegada which is the fat on top of curd.
- Gongura pacchadi - a staple Andhra food.
- Egg plant curry
- Okra or Bendakaya kura
- Ooru kodi pulusu: Telangana and Andhra's special flavorful country chicken curry.
- Golichina Mamsam: A spicy Mutton fry
- Ankapur Chicken, a fiery country chicken curry
- Boti curry
- Kaalla kura (paya)
Other Indian foods
Starchy Telugu foods list to avoid on keto diet
- White rice
- Brown rice
- Raagi sangati
- Kairi ka do pyaza
- Kulfa gosht
- Masala dosa
- Mirchi ka salan
- Osmania Biscuit
- Paya (food)
- Pongal (dish)
- Puri (food)
- Sarva Pindi
- Sheer khurma
- Tamate ka kut
Traditional foods - use sparingly
Can be a bit starchy - use caution
- Jonna annam
- Makka gatka
- Sajja rotti -
- Makka rotti -
- SarvaPindi -
- Sabhudhana upma
- Antuvuls also called as Bajji - (Pulusu with vegetables)
- Makka Gudalu
- Bebarla Gudallu
- Sala Pachi pulusu.
- Pachi Pulusu
- Mokkajonna garelu
Other Indian low carb foods
- Mutton seekh kebab
- Hard-boiled eggs and scrambled eggs
- Mint chutney
- Fried paneer
- Shredded chicken breast
- Masala omelette
- Paneer curry plain or with cheese called palak paneer
- Parboiled cauliflower
- Butter chicken
- Murg makhani
- Chicken sausages
- Chicken malai tikka
- Protein shakes and protein bars (bars tend to be starchier than shakes)
- Shami kebab
- Greek yogurt
- Chicken broth
- Stuffed peppers stuffed with paneer (cottage cheese)
- Tandoori chicken
- Cheese rollups
- Spinach pie
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