Last updated on January 5, 2022
Content By: Dr. Nikita Toshi BDS, Assistant Manager (Medical Review), Dr. Ritu Budania MBBS, MD (Pharmacology) Head, Medical Affairs & Dt. Ami Shah Registered Dietitian and Diabetic Educator
Last updated on January 5, 2022
If you’ve been diagnosed with diabetes or know someone who lives with diabetes, you’ll know that the most important response is lifestyle changes like diet and exercise for diabetes. Food has a massive impact on the way we feel both mentally and physically. To improve your eating habits, you may want to learn some new recipes for diabetes. If you have a few new and interesting foods and some easy Indian diabetic recipes for the things you love, you will be able to treat yourself more often than you think. In this article, we will be looking at the recommended foods to eat if you are diabetic and also some healthy recipes you can whip up in 30 minutes or less. Let’s get started!
If you’ve been diagnosed with diabetes or know someone who lives with diabetes, you’ll know that the most important response is lifestyle changes like diet and exercise for diabetes. Food has a massive impact on the way we feel both mentally and physically. To improve your eating habits, you may want to learn some new recipes for diabetes. If you have a few new and interesting foods and some easy Indian diabetic recipes for the things you love, you will be able to treat yourself more often than you think. In this article, we will be looking at the recommended foods to eat if you are diabetic and also some healthy recipes you can whip up in 30 minutes or less. Let’s get started!
Written by
BDS, Assistant Manager (Medical Review)
Reviewed by
MBBS, MD (Pharmacology) Head, Medical Affairs
Reviewed by
PG Clinical Nutrition (Cardiac & Diabetes) Registered Dietitian and Diabetic Educator
Diabetes is a chronic condition that occurs when a person’s blood sugar levels are higher than normal either as a result of insufficient insulin or insulin resistance. These two scenarios are what distinguish type 1 diabetes from type 2 diabetes. While type 1 diabetes is an auto-immune disease that mostly occurs in children and adolescents, type 2 diabetes is more common among those above 45 years and develops mostly due to uncontrolled obesity, improper diet, lack of physical activity and many other factors.
High blood sugar levels can often have adverse effects on the body if left undiagnosed or untreated. The reason why diabetes doctors emphasize diet is that what you eat directly affects blood sugar levels in the body. During the digestion process, glucose is released from the foods you eat into the blood. Insulin, a hormone produced by your pancreas is then released which helps in transporting the glucose to your cells for energy. When this regulation is hindered due to insufficient insulin or insulin resistance, it results in an accumulation of glucose in the bloodstream causing diabetes.
Now that we have looked at how food plays an important role in regulating blood sugar levels, it is important for people with diabetes to look into their diet and pay attention to what they eat and plan their meals accordingly.
Going on a diet that focuses on what not to eat doesn’t help much. So here are a few super healthy options for people with diabetes that are quite tasty as well.
Fish
Fish is among the best food for diabetes patients and people with cardiovascular issues. It is a great source of omega-3 fatty acids which has many health benefits, especially for the heart. It is an anti-inflammatory nutrient and can improve blood sugar levels. It is also an excellent protein source that helps build muscle and feel full.
Leafy greens
While being highly nutritious, leafy greens are also low-calorie foods that are used in many diabetes-friendly recipes. Spinach, Methi (Fenugreek), Amaranth and Cauliflower leaves are the perfect food for diabetes in India. Loaded with antioxidants, vitamin C and many other micronutrients, leafy greens have anti-inflammatory properties and combat many nutrition-based health complications.
Homemade Curds
Curd is a superfood that has pretty much everything your body could need. It is a great probiotic that contains good bacteria which helps in regulating gut activity and also soothing an inflamed digestive system. Rich in calcium, vitamins, magnesium, potassium and phosphorus, it is really good for bone health and the metabolic process. The best thing about it is that it is easy to make at home. All you have to do is add a small amount of curd to a bowl of milk and let it sit for a while. If you don’t have any curd on hand, you can make starter curd using chillies.
Is eating sugar the only cause of diabetes?
While added sugar is harmful to people with diabetes, it is only one of the causes of diabetes. Diabetes is caused by insulin resistance or insufficient insulin in the body. Added sugar piles on to the symptoms of diabetes and makes it difficult to manage. However, consuming too much sugar leads to obesity, which is identified as a significant risk factor for diabetes.
Carbs are not your enemy if you are diabetic
Carbohydrates are important nutrients to be included in every diet, whether you are diabetic or not. Even the keto diet, which emphasises low-carb intake, requires some carbs every day. The body’s favourite energy source metabolizes easily and gives you the energy you need to function.
What carbs are good for you if you are diabetic? Starchy or sugary carbs from processed grains, potatoes and bread can be bad for you, while some of the best carbs to help you manage blood sugar are those that come from whole grains, fruits and vegetables for diabetes patients are the kinds used in diabetes-friendly recipes.
The food you didn’t know you can still eat if you’re diabetic
Nothing is completely off-limits for a person with diabetes, not even sugary goodies. You can still eat your favourite foods made with new diabetes-friendly recipes. The key is the discipline to accommodate treats for every now and then. As long as you’re eating right the rest of the time, you should be fine. Restrict yourself to a reasonable serving and don’t get tempted further.
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Here are a few vegetarian diabetic recipes you can whip up even if your day is busy and you are still a novice cook.
Healthy Vegetarian Recipes for Diabetes
1) Protein Poha
Is poha good for diabetes? With a low-calorie count and the right amount of nutrition to start the day, it is ideal. It is easy to make and modify to your preferences.
Ingredients for 2 servings
Method:
Step 1: If you’re using sprouts, boil sprouts until they become soft.
Step 2: In a bowl, add half a cup of water and the poha and set aside. Use cold water to rinse if you want it out of the water immediately.
Step 3: Put a pan on the stove, add the oil and roast some peanuts in it. Once they have cooked, take them out to add later on.
Step 4: After removing the peanuts, add mustard seeds to the oil and cook till a crackling or popping noise begins. At that point, add chillies and curry leaves.
Step 5: Add all the vegetables except the tomatoes and cook till they are soft, saute for more even cooking. Add salt along with chilli powder and turmeric.
Step 6: Add tomatoes and cook for 2 – 3 minutes after mixing well with the rest of the ingredients. Add a little water and wait for the tomatoes to become squishy.
Step 7: Add sprouts or paneer as per your choice and mix until well coated with the mixture.
Step 8: Now add the poha. Keep low heat and mix while you cook for around 3 – 5 minutes, after which you can add the peanuts and coriander.
Step 9: Turn off the flame and let it rest.
Step 10: Enjoy your vegetable protein poha!
Is poha good for diabetes? Yes because of the healthy ingredients and also because you can modify it for different vegetables and preferences. Foods like this make the best diabetes-friendly recipes. You can try upma for diabetes. Similar to poha, upma for diabetes is also easy to modify and is a food for diabetes in India that doesn’t require high-level cooking skills.
2) Multi-Flour Idli
Who doesn’t love soft and pillowy idli? But if you are diabetic, you might have to cut on the intake of idlis. But you can always switch to multi-flour idlis for deliciousness and health.
Ingredients:
Method:
Step 1: Combine the split black lentils and fenugreek seeds in a bowl and soak them for a couple of hours.
Step 2: Drain well and make a smooth blend with 3/4 cup of water.
Step 3: Transfer the smooth mixture into a big bowl, add the different flours to the mixture, add salt and 1 3/4 cups of water. Mix it well.
Step 4: Cover and keep it overnight to ferment.
Step 5: Give the batter a good mix in the morning and pour spoonfuls of batter into well-greased idli stands.
Step 6: Steam the idlis for 10 minutes until they are cooked.
Step 7: Serve idlis with sambar or chutney!
3) Rava Upma
This is one of the easiest yet delicious breakfasts to start your day with. Let’s take a look at the recipe.
Ingredients:
Method:
Step 1: Add rava or semolina to a pan and dry roast it on low medium flame until it turns crunchy. Remember to keep stirring to prevent rava from burning.
Step 2: In another pan, pour oil and add mustard seeds followed by cumin seeds.
Step 3: When it starts spluttering, add the lentils and cook.
Step 4: Add a pinch of hing.
Step 5: Next, add the chillies and finely chopped ginger to the mix.
Step 6: Add the curry leaves too and cook until it becomes fragrant.
Step 7: Now add the chopped onions and the veggies you are using. Cook under it turns tender.
Step 8: Pour thick buttermilk and boil. Add salt and stir.
Step 9: Add the roasted rava slowly and mix it well. Make sure there are no lumps.
Step 10: Cover and cook till the water is absorbed.
Step 11: Serve hot!
4) Dal Khichdi
Another mung dal speciality, khichdi for diabetes is an easy healthy option and tastes great along with some roasted papad.
Ingredients:
Method:
Step 1: Put the rice and mung dal in separate pots and soak.
Step 2: Cut vegetables as they soak and heat the pressure cooker. Add ghee, butter or oil once it has absorbed some heat. Keep a low flame, add the jeera and bay leaf. Saute till you get the aroma and add a pinch of hing.
Step 3: Add the ginger and saute it so that it doesn’t burn, after a minute add the onions and the green chilli. Once the onions get a golden brown colour, add the tomato, turmeric and salt. If you like, you can also add a pinch or two of chilli powder.
Step 4: Saute till everything becomes mushy and add the vegetables you have chosen. You can go ahead without any vegetables too.
Step 5: At this point, the dal should be ready, drain it out and add it into the pressure cooker. Saute for a few minutes till the aroma comes out.
Step 6: Next, drain the water from the rice and add it into the cooker, followed by 4 cups of water. If you want a soft mushy texture instead of a porridge-like texture, add 3 cups. Taste the water as you cook, it should be a little salty. Add more salt if needed.
Step 7: Cover the pressure cooker and wait until 4 whistles. If you would like a more whole consistency, then cook for 2 whistles. After that, turn the flame off and let it sit until the pressure releases on its own.
Step 8: Your khichdi is ready to eat. Garnish with ghee if you like and serve.
5) Raw Moong Salad
A healthy, fresh, tangy, delicious salad that you can whip up within minutes.
Ingredients:
Method:
Step 1: Blanch 1 cup moong sprouts in 3 cups hot water for 5 minutes. you can alternatively boil for 2 minutes.
Step 2: Drain off the water. make sure the moon sprouts are softened a bit yet crunchy.
Step 3: Take the blanched moong sprouts into a large mixing bowl.
Step 4: Add ½ tsp cumin powder, ¼ tsp chilli powder, ½ tsp amchur and ¼ tsp salt.
Step 5: Mix well making sure the spices are well combined.
Step 6: Further add ½ cucumber, ½ tomato, ½ carrot, 2 tbsp capsicum, 2 tbsp spring onion, 2 tbsp coriander, 2 tbsp mint, 1 chilli and 1 tsp lemon juice.
Step 7: Mix well making sure everything is well combined.
Step 8: Finally, serve moong sprouts salad garnished with 2 tbsp roasted peanuts.
6) Veg Paneer Paratha
Who says parathas have to be oily and unhealthy? Follow instructions to make veg paneer paratha for that healthy and delicious fix.
Ingredients:
For dough:
For the filling:
Method:
Step 1: Combine all the ingredients and knead into a soft dough.
Step 2: Divide the dough and filling into 4 equal portions.
Step 3: Place filling inside each portion and seal it tightly.
Step 4: Roll out the dough and sprinkle whole wheat flour for rolling.
Step 5: Take a hot non-stick pan and apply a small brush of ghee/butter.
Step 6: Cook the paratha until you see golden brown specks.
Step 7: Serve hot with curd.
7) Spinach Paratha
Spinach Parathas are one of the most flexible vegetarian diabetic recipes and can make the meal plan for people with diabetes so much easier.
Ingredients:
Method:
Step 1: Wash the spinach leaves thoroughly, make sure there is no grit in the leaves. Add into a mixer along with the cumin seeds, garlic and chilli and turn it into a smooth, fine paste, adding as little water as possible.
Step 2: Add flour into a bowl followed by spinach paste and some salt to taste. Mix it all together until you get a smooth doughy texture. After that, add a teaspoon of oil and mix thoroughly into the dough. Let it sit for 20 minutes.
Step 3: Pinch the dough out into evenly sized balls. Once you’re done making dough balls, take one, flatten it and apply some dry flour to both sides.
Step 4: Using a rolling pin, roll it flat into a roti shape.
Step 5: Heat up the pan and put one of the parathas on for a minute or two before flipping it over. You can drop some oil on the semi-cooked side and turn it over again. Apply oil to the other side and turn it over again.
Step 6: Your paratha is now ready to eat.
8) Ragi Dosa and Carrot Poriyal
A nice ragi dosa and some piping hot carrot poriyal is sure to make your day. Let’s see how you can make them.
Ingredients:
Method:
Step 1: Take ragi flour and besan (gram flour) in a mixing bowl or pan. You can even use rice flour or chickpea flour instead of besan.
Step 2: Add finely chopped onions, finely chopped ginger, chopped curry leaves, chopped green chillies, chopped coriander leaves, asafoetida, cumin seeds, grated coconut and salt as per taste.
Step 3: Add buttermilk and 1.5 cups of water. To make the buttermilk, stir briskly ¼ cup curd with ¼ cup water.
Step 4: Mix very well to a thin batter.
Step 5: Cover and let the batter rest for 15 to 20 minutes.
Step 6: Heat a hot tawa and sprinkle it with some water.
Step 7: Give the batter a good mix and pour it on the pan with a ladle.
Step 8: Cook it till crisp.
Carrot Poriyal
Ingredients:
Method:
Step 1: Soak moong dal in water for 10 minutes, drain and keep it aside.
Step 2: Put grated coconut, green chillies, cumin seeds and 1 tsp water in a grinder.
Step 3: Heat oil in a pan and put mustard seeds and hear them sizzle. Add the urad daal next.
Step 4: Add curry leaves, dry red chilly and curry leaves next.
Step 5: Next, pour the rinsed moong daal and add turmeric and finely chopped carrots and stir.
Step 6: Add 1/3 cup of water and satl to taste and let it cook.
Step 7: Add the ground coconut paste next, mix well and cook on a low flame for a minute.
Step 8: Serve hot with a side of ragi dosa.
Healthy Non-Vegetarian Recipes for Diabetes
1) Boiled Egg Sandwich
Ingredients:
Method:
Step 1: Put the eggs in a cooking bowl and add water till they are submerged. Put the eggs in first to be sure they don’t crack. Bring the water to a rolling boil and reduce the heat to low.
Step 2: Let the eggs cook for 8 – 15 minutes depending on how well cooked you like it. After that, drain the water and cool the eggs off in water or ice.
Step 3: Once the eggs cool, peel off the shell and dice the eggs up into small bits. Mix well in a bowl with black pepper, mustard paste, salt and half a cup of curd. Divide the mix into equal portions for each sandwich.
Step 4: Once the eggs cool, peel off the shell and dice the eggs up into small bits. Mix well in a bowl with black pepper, mustard paste, salt and half a cup of curd. Divide the mix into equal portions for each sandwich.
Another excellent choice is egg bhurji and dosa for diabetes. Both are easy to make and if you make millet dosa for diabetes, it is even healthier.
2) Egg bhurji with Roti
Some fluffy egg bhurji with rotis is an ideal way to start the day. It’s easy to make and so nutritious and delicious too.
Ingredients:
Method:
Step 1: In a large bowl, whisk the eggs using a spoon and keep them aside.
Step 2: Take a pan, add oil or ghee and heat. Now add jeera, onions, hing, green chillies, curry leaves, capsicum and ginger. Saute for 3 – 4 minutes.
Step 3: Add tomatoes and few coriander leaves. Saute for 2 minutes.
Step 4: Add 1 tbsp butter, pav bhaji masala, red chilli powder, turmeric powder and salt as per taste. Mix well.
Step 5: Lastly, pour in the slightly beaten eggs and keep whisking until cooked.
Step 6: Top it up with butter. Garnish with the remaining coriander leaves.
3) Chicken Curry and Roti
Probably one of the easiest of the Indian non-veg recipes for people with diabetes, chicken curry and roti is a strong combo.
Ingredients:
Method:
Step 1: Heat oil on a pan. Once hot, add cumin seeds and wait for a change of colour. Now add chopped onions and saute until it turns golden brown.
Step 2: Add ginger-garlic paste and continue to saute until you get an aroma. Next, add salt along with tomato puree and cook it until it becomes nice and mushy, integrating with the onions.
Step 3: After you’ve got a nice mushy paste consistency, add all the powders to get the masala flavours, add chicken, coriander leaves, salt and mix well and increase the heat for 2 minutes.
Step 4: Add 1 ½ cups of water and cook until you get a nice curry consistency.
Step 5: Serve with some coriander leaves as garnish.
4) Healthy Tandoori Fish
Ingredients:
Method:
Step 1: Wash and clean the fish. Next, make a fine paste with half of the vegetable oil, garlic, coriander, ginger, red chilli powder, cumin powder, garam masala, lime juice and zest and salt.
Step 2: Heat the oil in a pan and add the gram flour, stir to make a paste and cook for about a minute till fragrant and lightly coloured.
Step 3: Add the mixture to the spice paste and combine with the yoghurt. Mix well all the ingredients for the marinade.
Step 4: Gently rub the marinade over the fish pieces and marinate for an hour. Preheat the oven to 200° Celsius and spread out the marinated fish in a baking dish.
Step 5: Bake the tandoori fish for 10 – 15 minutes on the top rack, turning the fish pieces once. Baste the fish pieces once or twice during cooking with butter. Serve hot with chutney or sauce.
5) Grilled Chicken Breast
Ingredients:
Method:
Step 1: Find a ziplock bag and lay the chicken flat inside it. Use something heavy and wide to pound it so that it spreads wider. Do this until it is around ½ inch thick. Take care not to hit it too hard, it is better to take your time and use consistent blows.
Step 2: Mix all the other ingredients in a bowl and add it to the ziplock bag if it is still in good shape, if you don’t have a usable ziplock you can do this on a plate. Massage the chicken so that the mix is evenly spread across it. After this, put the bag or plate in the fridge and let it stay there for at least 4 hours so it can absorb the marinade.
Step 3: Once ready, preheat the oven for a while before you add the chicken. It should cook quickly, so keep it on each side for 3 minutes to get the grill marks. Once done, serve and eat.
6) Hariyali Egg Curry with Ragi Roti
Ingredients:
Ingredients for the Hariyali Masala
Ingredients for the Onion Masala
Method:
Step 1: Into the Mixer Grinder (medium jar), add the coriander leaves, mint leaves, green chillies and 1/2 cup water. Blend all of them together to make a smooth paste and keep it aside.
Step 2: Add onions, ginger and garlic into the small jar of the mixer grinder and grind to make a paste.
Step 3: Heat 1 tablespoon oil in a kadai over medium heat, add the bay leaf (tej patta), cloves, cinnamon stick and roast for a few seconds. Add the onion ginger garlic paste.
Step 4: Saute for 4 to 5 minutes until the raw onion smell goes away.
Step 5: Once the onions are roasted, add garam masala powder, coriander powder and saute for a few seconds.
Step 6: Add the hariyali coriander mint mixture, the fresh cream and the 4 boiled eggs.
Step 7: Add water if required to adjust the consistency of the hariyali egg curry. Cover & simmer the hariyali egg curry for 5 minutes.
Step 8: Check the salt and spices and adjust according to your taste and transfer the hariyali egg curry into a serving bowl.
Step 9: Serve with ragi roti for that healthy combo.
Non-vegetarian food a bane for diabetes?
The real question is which non-veg is good for people with diabetes patients. The answer is eggs, fish and chicken. Some red meats can raise your cholesterol which can lead to complications with the heart but in moderation, non-vegetarian food is definitely a positive force for your health.
Is meal prepping a good idea for people with diabetes?
Depending on which diabetes-friendly recipes you are using, yes it is! Meal prepping needs the right recipes that are easy to assemble and cook. It can be a huge relief to not worry about buying groceries, cooking or resisting the temptation to order in.
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Should you be snacking in between meals if you have diabetes?
It is recommended that people with diabetes eat 6 small meals in a day instead of 3 large meals. Therefore, in addition to breakfast, lunch and dinner, having some healthy snacks in the time window between the 3 meals can help in keeping your sugar levels steady throughout the day. Snacks for people with diabetes should be light and easy to store, to avoid hunger between meals. However, care should be taken in choosing the type of snacks people with diabetes can eat. Studies have shown that even the rate at which you eat your meals can have an effect on diabetes and weight gain. Try slowing down your eating to speed up your weight loss.
What food to avoid for diabetes while snacking
Peanut butter – High on the glycemic index, peanut butter is a very high-calorie food that can add up really fast with every spoonful.
Frozen ready-to-make meals – These are once in a while indulgences and should not be thought of as a snack between meals. These meals are usually packed with fat, sugars and high levels of sodium which can be counterproductive to your diet.
Fruit flavoured yoghurt – Usually, fruit flavoured foods are loaded with added sugars and are not advised for people with diabetes. You can customize your own fruit-flavored yoghurt by eating home-made curd with fresh fruit and nuts for a healthier option.
Tasty snack options if you are diabetic
Boiled Eggs
Makhana (Lotus Seeds)
Jowar Puffs
Tomato Soup with khakra
Trail mix
Sprouts salad
What Indian pre-packaged snacks are good for diabetes?
Snacks for people with diabetes are usually roasted or baked rather than fried, using healthy ingredients.
Roasted masala papad
Roasted peanuts/cashews/almonds
Digestive biscuits/crackers
Roasted moong dal
If you are diabetic, it is always advisable to not have too much of a gap between meals. So snacking between meals is a great option. But remember to choose snacks that are healthy. Snacks like peanut butter, flavoured yoghurt are best avoided if you are diabetic. Instead, you can munch on boiled eggs, roasted sweet potato, trail mix and so on.
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Type 1 diabetes is a condition in which no insulin is produced by the body which means there is no mechanism to regulate blood sugar. This is usually because of genetic conditions or disease that attacks the insulin-producing cells in the pancreas. Type 1 diabetes is usually diagnosed in children and adolescents. Food for diabetes type 1 is similar to type 2 but the patient needs to take insulin every day.
What food should type 1 people with diabetes avoid?
Food for diabetes type 1 should exclude processed grains, starchy carbs and foods with added sugar. Focus on healthy carbs and calories that are found in fruits and vegetables for diabetes. Food to avoid for diabetes is red meat like pork, beef and lamb and instead, focus on fish or lean meats like chicken. Deep-fried foods are another type of food that should be consumed in moderation.
Chips – Deep-fried and usually potato-based, chips are a classic example of unhealthy food for someone with type 1 diabetes. Eating too many chips can cause spikes in your blood sugar and also contributes to weight gain, which can lead to diabetes and obesity and other complications.
Crackers – Depending on what they are made of, crackers can be good or bad. Crackers made out of processed grains or maida flour are not good for you. If you want to eat crackers, choose whole-grain crackers with low salt content and top it with some healthy vegetable options instead of loading it with cheese or other high-calorie condiments.
Cakes – Cakes are usually sugar-rich foods and come with frosting and other sugary condiments. This is an occasional treat to be eaten only once in a while.
Proteins in children’s diet
Children should get adequate amounts of protein in order to fuel their growth from sources like lean meats, unsalted nuts, soy products and vegetable options like beans and eggs.
Good snack options for diabetic children
Frozen fruit bars – Give the old plate of fruits a fun twist by making fruit popsicles. All you have to do is blend some fruit and then put it in a mould in the freezer. You can put some chunky fruit pieces in to give it some variety. It is healthy and tastes like ice cream.
Carrots with hummus – Made out of chickpeas, hummus is popular among diabetes-friendly recipes and a good source of plant protein. Since it is a condiment, it can be mixed with carrots and cucumbers. This gives diabetes healthy snacks option that can be conveniently stored in the fridge for the future.
Hard-boiled eggs – A classic, healthy and easy to make option. Hard-boiled eggs are great to eat with just some salt and pepper, not to mention it’s a great addition to most sandwiches and salads for diabetes.
Is drinking milk a good idea for a diabetic child?
There is no outright evidence that milk is bad for children with diabetes since there are a number of factors behind how each person processes milk. Check blood glucose levels before drinking milk and once again after 30 minutes. If there is a significant spike, it may be better to avoid it. If you are very keen on giving your child milk, try to find full-fat milk from grass-fed animals.
Supplement your child’s diet with the right diabetes products.
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In your hectic lives, making your grocery list is always an arduous task. But if you are diabetic, it is the basis of all your food intake and thus an extremely important activity. Your meals are planned according to your grocery list. Planning your list of groceries carefully can help you not only easily craft your meals but also ensure that there is variety throughout the week. This can also prevent you from indulging in unhealthy foods to curb the monotony.
This list was made keeping in mind ingredients that are useful in diabetes-friendly recipes.
Spinach
The ultimate leafy green that inspired a while cartoon show, Spinach is a superfood that provides several key nutrients needed by the body. It is easy to integrate into most diabetes-friendly recipes.
Mushrooms
Similar to spinach, mushrooms are a low GI food that is loaded with vitamins and linked with improved control over blood sugar and cholesterol.
Lean chicken cut like breast
People with diabetes should avoid saturated and trans fats which are unhealthy and can increase cholesterol and the risk of heart disease. Lean chicken meat is protein-rich with low to zero quantities of fat, making it a great ingredient in diabetes-friendly recipes. .
Eggs
Almost undisputedly the king of protein-heavy snacks, eggs can fit in anywhere. While being one of the top diabetic-friendly breakfast options, what’s great about eggs is that you can incorporate them into almost any recipe for diabetes and it doesn’t take much work to make it taste good.
Other leafy vegetables for diabetes patients like cauliflower and cabbage
Cabbage and cauliflower are two wonderful ingredients that are easy to use, nutritious and are extremely versatile in the kitchen. In most diabetes-friendly recipes, they are steamed, fried or boiled.
Low carb food items: a fad?
Diets that emphasize a low-carb intake are often misunderstood as no-carb diets. The key is to get the required carbohydrates from healthier ingredients that are lower on the glycemic index. You can refer to the glycemic index food chart to find out the glycemic indexes of foods present in the diabetes food chart and other foods as well. Low carb items are very useful in diabetes-friendly recipes.
Ways to bring variety into your diet
Understand your favourite ingredients and try to tweak your diabetic recipes using them. Once you get the hang of it, you will find that a single ingredient can completely change the taste of the things you eat. Whether it is a pasta, sandwich or vegetable curry. The best way to go about it is to experiment and create new diabetes-friendly recipes that suit you personally.
Understanding Food Labels
Food labels list sugar, carbs, proteins, fats and other micronutrients which can tell you whether or not they will make better ingredients for your diet. Avoid ingredients with high sugar and unsaturated fat content in your recipes for diabetes.
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What are the best meals for people with diabetes?
The best food for diabetes patients consists of fruits, vegetables, whole grains, lean meats, eggs and dairy are the best for people with diabetes. It is also good if there is lesser frying and more roasting or steaming in the diabetes-friendly recipes. Added sugars should be kept to a bare minimum.
What is a typical daily meal plan for people with diabetes?
Start the day with some fruits and some vegetable poha or khichdi for diabetes. Closeout breakfast with a cup of tea and sugar substitutes. Keep a salad ready in case you feel like snacking before lunch. At lunch, brown rice with some roasted, baked or steamed veggies and if you’re non-vegetarian, you can add some chicken or fish. You can have another snack around tea time and for dinner, keep it light with spinach paratha or any other whole grain roti and a vegetable curry.
How to do a meal plan for a week if you are diabetic?
Choose a dish that is easy to unpack, heat and serve. Measure out the portions that you will be having for each meal and try to separate them at the start to make sure you don’t risk overeating or finishing your meals before the week is over. If you don’t want to have separate boxes for a week, use a consistent serving spoon and you’ll start to understand how to maintain what you’ve made for a full week.
What food can people with diabetes eat without worry?
A diabetes diet plan should consist of a moderate amount of fruits, plenty of non-starchy vegetables, whole grains (wheat, barley, jowar, bajra), lean cut meat (chicken, fish) and eggs.
Easy breakfast recipes for diabetes?
Poha, khichdi, millet idli, spinach paratha, whole wheat toast and egg sandwiches are some of the easiest diabetic recipes for breakfast that anyone can easily follow.
Is sugar-free safe for diabetes?
Artificial sweeteners are a much better option than sugar since they are low-calorie and diabetic friendly. As long as you don’t add too much, your sugar levels should be unaffected.
Is it ok to have fresh fruit juice without sugar?
If you are diabetic, it is always advised to eat fresh fruit over fruit juice. Try to limit your fruit consumption to 1 – 2 fruits per day. Avoid eating fruits right after meals or right before bed. Choose low GI fruits such as oranges, kiwi, pear, guavas, etc to prevent unwanted spikes in your blood sugar during the day.
Is banana ok to eat, if I am diabetic?
While bananas are allowed, ensure to eat a banana at 2-hour intervals after your main meal. A banana can also be eaten before exercise but try and refrain from eating it before bedtime.
Does eating wheat in my diet affect my sugar?
Whole wheat is a good choice of food as it is a low GI food and is rich in fibre. It does not have a significant impact on blood sugar but still needs to be eaten in a restricted amount.
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