Food to eat is the main concern for any person with diabetes. Especially when it comes to Indian Food for Diabetes. Here people often think that they do not have that many options to eat. But today we give you some of the tastiest recipes to consume when you have diabetes. So, do check out our best foods for diabetes list:
- Dalia idli or broken wheat idli is a very tasty and good option to eat in the breakfast when you have diabetes
- Ragi wheat phulka recipe for lunch
- oats khichdi recipe when you want to eat something tasty in dinner
- Apple rabdi in dessert
- Fruits and nuts salad with walnuts, almonds, banana, blueberry, grapes, strawberry, pineapple, apple and cinnamon powder in it
These are the one of the Best Indian Food Options for Diabetes. Now lets discuss how to cook these options and what should be the portion size of the ingredients in these Indian Food Options for Diabetes.
Breakfast is the most important meal of the day because the body needs all the nutrients to break-the-fast from the previous night. Consuming food with a low Glycemic Index will ensure no spike in your blood sugar, be it early in the morning or at lunch or throughout the day. It will kick-start your body metabolism and keeps you fueled all through the day.
Dalia Recipe for Diabetes
DALIA IDLI also called BROKEN WHEAT IDLI. Dalia or broken wheat has a glycemic index of 41, which makes it edible for type 2 diabetic patients and include in their diabetic diet plan. It is a great indian food good for diabetes. 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. This recipe will help you make a 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 is a fact that Dalia Idli has fewer calories and carbohydrates as compared to normal Idli. Thus, it is one of the best Diabetic foods and can be one of the breakfast options for one having diabetes.
The nutritional facts of Dalia conclude that Dalia is Good for Diabetes.
For people with diabetes, having a wholesome lunch is necessary to prevent blood sugar from going haywire. A good diet plan rich in fiber and proteins ensures your energy and mood not go down for the rest of the day.
Ragi Wheat Phulka Recipe for Lunch
Roti is a flatbread that is a popular staple food in most Indian homes. Its ingredient is wheat flour or Maida flour. A much healthier alternative to regular rotis would be ragi wheat pulkas. It’s prepared by combining ragi flour along with whole wheat flour. Ragi is very rich in calcium. It is one of the best healthy foods for type 2 elderly diabetes patients.
It is very high in fibre content, battles anaemia, reduces blood cholesterol, helps in weight loss, and regulates blood sugar levels. Because of its low glycemic index, it is one of the best Diabetic foods. Ragi 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|
Dinner Food for Diabetics
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 check.
Usually in the night, one does not exercise. In this case one must refrain from eating too much food in the night. One should avoid food with sugar in the night.
Oats Khichdi Recipe:
Khichdi is a delicious dish made from rice and lentils. We have to add vegetables such as cauliflower, potato, and green peas to enhance its taste. It is popular in all parts of Asia with various variations. One such popular khichdi alternative is oats khichdi.
Oats have dietary fibre compared to other grains. Oats have a range of healthy cholesterol-lowering properties. Oats are one of the best Diabetic food. They are instrumental 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.
Low Card Indian Snacks for Diabetics
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 not fluctuate your blood sugar levels and boost your mood.
Fill your snacks with raw almonds, walnuts. Always have 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 extra fiber and a touch of sweetness.
Enjoy snacks between your meals (mid-day or evening) to ensure a healthy diabetic diet.
Fruits and Nuts Salad:
Many fruits are low on the glycemic index such as oranges, pears, apples, cherries, grapefruits, etc. When eaten in proper quantity, these foods do not affect blood sugar levels.
Nuts are low on the glycemic index, making them a must-have for people with diabetes. Nuts are also beneficial in maintaining cholesterol levels and preventing heart diseases. These are the general complications due to diabetes.
Combining fruits and nuts makes a delicious snack that is fulfilling as well as diabetic friendly. It is also considered 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.
- Calories: 353gm
- Carbohydrates: 63gm
- Fat: 17gm
- Proteins: 7.5gm
- Fiber: 10.7gm
Fruit and nut salad is rich in protein and fiber making it very beneficial for people looking out to manage their blood sugar levels.
Diet Desserts for Diabetics
Who does not enjoy a dessert? Diabetic or non-diabetic, dessert always goes to the heart. It is unnecessary for you always to shun your dessert cravings 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 diabetes-friendly!
If you do not want to consume a raw apple, here is a quick recipe on apple rabadi. It is very tasty and healthy diabetic dessert. As apples are super diabetic-friendly with low GI, they do not affect 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!!
- Calories: 422
- Carbohydrates: 78.8gm
- Fat: 0.4gm
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 fibre-like Ragi, millets, etc. This will help you to control our blood sugar levels. Balancing with Aahara Vihara and Aushadi will make it easier to control Blood sugars and lead a healthy life.