Eating Healthy is much easier than you really think. Diabetes does not mean the end of tasty food; In fact, Diabetic food can be as tasty as ever. You will find all the foods that you need at your local supermarket, only 2 things to ensure.
One, you just need to be aware of what foods to buy to make healthier meals.
Secondly, to ensure you do not go longer than 5 hours without having food, so as to not spike your blood glucose levels. This will help you prevent a lot of complications due to diabetes and helps you to stay healthy.
Here are 5 such amazing delicacies, each chosen as per ideal diabetic diet plan. That can be enjoyed by diabetics as well as by non-diabetics too.
Breakfast is the most important meal of the day because the body literally needs all the nutrients to break-the-fast from the previous night. Consuming food with low on Glycemic Index will ensure there is no spike in your blood sugar, be it early in the morning or lunch or throughout the day. It will kick-start your body metabolism and keeps you fueled all through the day.
DALIA IDLI also called BROKEN WHEAT IDLI
Dalia or broken wheat has a glycemic index of 41, which makes it extremely edible for diabetic patients and include in their diabetic diet plan. Along with dalia idlis, other diabetic food options for breakfast could be Ragi dosa, Buckwheat dosa, Vegetable idlis, Sprouts tikki and many more.
Here is an easy-to-make Broken Wheat Idli recipe, that will help you to quickly make delicious and wholesome energetic diabetic breakfast.
- 2 cup Dalia (Broken wheat)
- 3 cup low-fat Dahi (Curd) sour
- 1 tablespoon Coriander chopped
- 1 teaspoon Jeera (Cumin)
- 2 teaspoon oil for greasing and roasting
- Add to taste: Salt, Pepper
Step 1: Heat little oil in a pan, add the broken wheat and saute till they turn pink in color.
Step 2: Add the salt, curds and cumin seeds and blend in a mixer till smooth using water.
Step 3: Cover and keep aside for 30 minutes
Step 4: Grease the idli molds and place some coriander in each mold.
Step 5: Pour a spoonful of batter on top and steam in an idli steamer for 15 Minutes or till cooked.
Step 6: Hot Vegetable Dalia Idli ready to serve along with regular sambar.
Let us understand the difference in the nutritional value between rice idli and dalia idli.
|Calories : 37gms||Calories : 58gms|
|Carbohydrates : 6gms||Carbohydrates : 12gms|
|Fat : 1gm||Fat : 0.4gm|
|Proteins : 1gm||Proteins : 1.6 gms|
It can be observed that Dalia Idli has fewer calories and carbohydrates as compared to normal Idli. Therefore, it is one of the best Diabetic food and also can be one of the options in breakfast for one having diabetes.
People with Diabetes having a wholesome lunch is extremely necessary to prevent blood sugar from going haywire. A good diet plan rich in fiber and proteins ensures your energy and mood not to go down for the rest of the day.
Ragi Wheat Phulka Recipe for Lunch
Roti is a flatbread which is a popular staple food in most of the Indian homes. It is made out of wheat flour or Maida flour. A much healthier alternative to normal rotis would be ragi wheat pulkas. It’s prepared by combining ragi flour along with whole wheat flour. Ragi is very rich in calcium, very high in fiber content, battles anemia, reduces blood cholesterol, helps in weight loss and also regulates blood sugar levels. Because of its low glycemic index, it is one of the best Diabetic food which slows down the digestion of starch, thus helps in controlling the blood sugar for a diabetic.
Here is an easy-to-make recipe that will help you to quickly make delicious Ragi Wheat phulka.
- 1/2 cup Ragi Flour (Finger Millet)
- 1/2 cup Whole Wheat Flour
- Salt, to taste
- 1 teaspoon Cooking oil
- Ghee, to serve
Step 1: Bring all the ingredients together to make the dough. Set aside for 15 min.
Step 2: Roll small portions of ragi wheat phulka dough into a ball and flatten them
Step 3: Flip alternatively and cook the flattened dough on a preheated tava.
Step 4: serve with tasty Horse gram curry or other curries for a tasty lunch.
Let us understand the difference in the nutritional value between Ragi wheat pulka and Normal chapathi.
Ragi wheat pulka
|Calories: 64gms||Calories: 71gms|
|Carbohydrates: 14gms||Carbohydrates: 12gms|
|Fat: 0.3gm||Fat: 0.4gm|
|Proteins: 1.6gms||Proteins: 3gms|
|Fiber: 2.4gms||Fiber: 2gms|
A tiring day asks for a happy dinner. Minor changes in the ingredients used like using food rich in fiber content will help you have a satisfying dinner. At the same time keeping your dinner light will help the liver and your blood sugar levels in check. Due to the lack of good physical activities during the night, ensuring that you have a diet plan that is balanced between proteins, carbohydrates, and fats, with an emphasis on fiber, will do the deed.
Oats Khichdi Recipe:
Khichdi is an extremely tasty dish made from rice and lentils. Vegetables such as cauliflower, potato, and green peas are commonly added to enhance its taste. It is popular in all parts of Asia with various variations. One such popular khichdi alternative is oats khichdi. Oats are loaded with dietary fiber compared to other grains and have a range of healthy cholesterol-lowering properties. Oats are considered to be one of the best Diabetic food. They are very useful in maintaining blood glucose levels and preventing cardiovascular diseases.
Here is an easy-to-make recipe that will help you to quickly make delicious oats khichdi for a wholesome energetic breakfast.
- ½ cup quick cooking oats
- 2 tbs cup washed and drained yellow moong dal
- 1 ½ tbs oil
- ½ tbsp green chili paste.
- 1 tbsp garlic paste
- Pinch or turmeric and salt to taste.
Step 1: Heat the oil and add turmeric powder, garlic paste, green chili paste and sauté on for a few minutes.
Step 2: add oats and moong dal and saute on medium flames for 2-3 minutes.
Step 3: add 1 ½ cup of water, mix well and pressure cook for 2 whistles.
Step 4: allow the stem to escape and serve with low-fat curd.
Serve hot to enjoy an appetizing dinner.
Let us understand the difference in the nutritional value between normal khichdi and oats khichdi.
|Calories: 106gms||Calories: 157gms|
|Carbohydrates: 20.5gms||Carbohydrates: 20.7gms|
|Fat: 1.1gms||Fat: 5.4gms|
|Proteins: 3.6gms||Proteins: 6.6gms|
|Fiber: 2gms||Fiber: 3.1gms|
Oats kichdi is rich in fiber and proteins as compared to normal kichdi. This makes it absolutely a healthy diabetic diet recipe and fulfilling dinner.
Snacking does not always have to be foods that are high in sugar or fats. Snacks are crucial to keep blood glucose levels as normal as possible. There are plenty of options that will fill your tummy, and will not fluctuate your blood sugar levels and boost up your mood. Fill your snacks with raw almonds, walnuts and a small serving of low glycemic-index fruit, such as berries, banana, grapes, strawberries, etc. The fiber and healthy monounsaturated fats in the nuts will help you feel full, and the fruit adds additional fiber and a touch of sweetness. Enjoy snacks in between your meals (mid-day or evening) to ensure a healthy diabetic diet.
Fruits and Nuts Salad:
There are numerous fruits that are low on the glycemic index like oranges, pears, apple, cherries, grapefruits, etc which when eaten in proper quantity will not affect the blood sugar levels at all.
Nuts are low on the glycemic index making them a must-have for people with diabetes. Nuts are also extremely beneficial in maintaining cholesterol levels and preventing heart diseases which are the general complications due to diabetes.
Combining fruits and nuts makes a delicious snack which is fulfilling as well as diabetic friendly. It is also considered as healthy diabetic food. This particular salad satisfies your hunger pangs along with helping you manage blood sugar levels.
- Chopped Walnuts 2tbs
- Chopped Almonds 2tbs
- Small chopped banana
- 100gm of blueberries chopped/ whole
- 50gm grapes chopped/ whole
- 75gm strawberries chopped/ whole
- 38gm chopped pineapple
- 35gms chopped apple
- 2tbs cinnamon powder
Step 1: Chop all the fruits and nuts as per the requirements
Step 2: Mix them well
Step 3: Add cinnamon powder and mix them again
Your healthy, tasty and nutritious snack is ready to eat.
Fruit and nut salad is rich in protein and fiber making it very beneficial for people looking out to manage their blood sugar levels.
Who does not enjoy a dessert? Diabetic or non-diabetic, dessert always goes to the heart. It is not necessary for you to always shun your dessert cravings just to appease your inconsistent blood sugar levels. Indulging in a few sugar-safe desserts will help you to feel much better. These desserts are delicious, healthy, nutritious and most importantly diabetes-friendly!
If you are bored of consuming a raw apple, here is a quick recipe on apple rabadi which makes for a tasty and healthy diabetic dessert. As apples are super diabetic friendly with low GI these do not have any major drastic effects on your blood sugar levels.
Here is a quick recipe to make mouthwatering apple rabadi.
- 3 cups low-fat milk
- 1 cup apples grated with skin
- One pinch each of cardamom and nutmeg powders
- 1 tsp sugar substitute
- Chopped nuts for added taste
Step 1: Boil the milk in a nonstick and let it simmer for 15 minutes
Step 2: Take care to keep scraping the sides and adding it back into the milk.
Step 3: Add the grated apple and simmer for 5 more minutes.
Step 4: Add the cardamom, nutmeg powders, chopped nuts and mix well.
Step 5: Switch off and allow it to cool.
Step 6: Add a sugar substitute before refrigeration.
Step 7: Sprinkle chopped nuts before serve
Your delightful diabetes-friendly dessert is ready to devour!!
Apple Rabadi is rich in protein. This will ensure that your blood sugar levels do not have a dreadful spike. Apple rabadis can be enjoyed by diabetics as well as non-diabetics due to its flavorsome taste and easy-to-make diabetic dessert recipe.
It can be tiring to be always checking on what you eat. On a hectic day, it might even become impossible to keep your calories in check. Here are a few changes that you can adapt to make sure all your meals are diabetes-friendly.
- Practice portion control. You can achieve this by following the plate method.
Ex: fill your plate more with whole grains, at least half a fruit and little vegetables.
- Avoid food rich in sugar.
- Pick whole-grain bread over white bread.
- Strictly avoid fried foods.
- Choose healthy fats such as olive or canola oils, avocado, and nuts.
- Be careful with drinks that are loaded with sugar like packed or canned drinks.
- Avoid alcohol consumption and smoking, it’s dangerous for people with diabetics.
Diabetes is not a disease but a manageable lifestyle disorder. Making a few changes in the food ingredients will have long-lasting effects on our body. Using food rich in proteins and fiber like Ragi, millets, etc will help to control our blood sugar levels. Maintaining a balance with Aahara Vihara and Aushadi will make it easier to control Blood sugars naturally and lead a healthy life.