Over the last few years, snacking has become a genuine concern. If you are diagnosed with diabetes, you must choose your snacks wisely. Experts say, “ A healthy lifestyle with good eating habits can play an important role in preventing and managing diabetes.”
Fortunately, Indian cuisine contains a variety of foods that are common in our traditional diet and may aid in diabetes management. Therefore, here are a few healthy recipes you can grab without hesitation.
1. Recipes For Diabetes
1.1 Roasted Bajra Puff/ Jowar Dana
1.2 Karela Tikki
1.3 Moong Dal Idli
1.4 Roasted Makhanas
1.5 Sprouts And Spinach Dhokla
2. Dietitian’s Recommendation
3. The Final Say
Here are some desi recipes with diabetic-friendly food and ingredients that can play a vital role in diabetes management. They will not only satisfy your cravings but will help you to stay healthy.
Dry roasted bajra is a healthy and simple diabetic snacking alternative. It can effectively control diabetes. It is high in fibre content, slows digestion, and causes the release of glucose at a slower rate, helping you feel fuller for longer.
1. Wash jowar by changing water 3-4 times till you get clean water.
2. Drain all water and dry the jowar by spreading it on a kitchen towel.
3. Heat a heavy-bottomed pot and put dry jowar kernels in it when it is hot.
4. Keep stirring for 2-3 minutes on a medium flame.
5. Once they start popping, put a bit of salt and cover it again.
6. In between, remove the lid and stir. Keep on adjusting the gas flame.
7. Once they stop popping, switch off the flame, and they are ready!
100 g of roasted bajra puff contains:
Karela ( bitter gourd) Tikki is a suitable snack for people with diabetes. It contains gurmarin, a polypeptide that works like insulin and helps to regulate blood sugar levels. In addition, the juice and the skin of karela are rich in vitamins, minerals, and antioxidants. The dish preserves all the nutrients and minerals, making it the perfect snack for people with diabetes.
1. Wash and remove the seeds from the bitter gourd. Grate it and take it in a bowl.
2. Sprinkle salt on the grated bitter gourd and keep it aside for 5 minutes.
3. Take the grated carrot and mashed potatoes into a mixing bowl.
4. After 5 minutes, squeeze out the water from the grated bitter gourd and add that to the mixing bowl.
5. Add green peas, coriander powder, red chilli powder, and salt and mix well.
6. Crumble the whole wheat bread slices and add coriander leaves.
7. Knead everything well and make balls out of the cutlet mixture.
8. Heat a non-stick tawa, place the flattened balls, and sprinkle oil.
9. Fry the tikkis by flipping both sides on medium flame.
10. Serve them with green chutney!
Moong dal idli is a protein-rich variation of the traditional rice-based idli. It is gluten-free and suitable for those looking for alternatives to rice-based breakfast dishes. As it does not spike blood sugar, it is a perfect snack for people with diabetes.
1. Wash both the dal properly and soak in ample water for 2-3 hours.
2. Discard the water and grind the dals along with the ginger and green chilli to form a smooth paste.
3. Add hing, turmeric powder and salt to taste and keep it covered to ferment for 4 hours.
4. Pour water into an idli steamer. Grease the idli moulds with some oil and pour a spoonful of batter into the mould.
5. Steam for 12-13 minutes or till a skewer inserted comes out clean.
6. Take out idlis from the moulds only after the moulds cool down completely.
7. Ready to serve with chutney and sambhar.
One idli contains :
The glycemic index of makhanas is substantially lower than rice, bread and other carbohydrate-rich foods. Moreover, because of their low sal and high magnesium and calcium content, makhanas are an excellent choice for diabetes and weight control.
1. Dry roast the makhanas for at least 6-10 minutes on low flame. Make sure they are crispy and crunchy.
2. Switch off the flame and take it in a bowl.
3. Immediately add oil and ghee to it.
4. Add salt, red chilli powder,garam masala powder and roasted jeera powder.
5. Once it is slightly bubbled, add the roasted makhana immediately.
6. You can reserve them in an airtight container.
30 g of makhanas contain:
Besides being high in antioxidants, sprouted moong dal is also known for its high fibre and protein content. It keeps full and reduces spikes in glucose levels. With veggies and low glycemic content, this dhokla appears to be the ideal snack for people with diabetes, too much on!
1. Blend sprouted moong, spinach and chillies with some water.
2. Pour the batter into a bowl and add salt and besan.
3. Add the fruit salt and mix well.
4. Grease a bowl with some oil, pour the batter into it and spread evenly.
5. Steam it for about 10-12 minutes.
6. When cooked, cut it into squares.
Bring variety to your snack choices. Try to plan your evening snack for seven days. This will help you guide to picking nutritious, wholesome food for snacks. No matter what, stop consuming instant, processed, and packaged foods available in the market. Instead, try simple homemade Indian snacks for diabetes. Stay happily healthy.
-Dietitian Vajeda Rehman
Focus on quality snacks! If it is packaged, look at the contents first; avoid anything with sugar or any form of sugar listed in the ingredients. Reduce your serving size and eat homemade snacks! Remember to take snacks on time and restrict additional snacking.
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