Nutritious Food For Diabetics

According to the World Health Organization, diabetes affects over 422 million people globally, and the number is steadily rising. In India alone, as per the International Diabetes Federation (IDF), over 77 million people are living with diabetes—a figure expected to cross 100 million by 2030. Type 2 diabetes, often linked to lifestyle and diet, accounts for about 90–95% of all diagnosed cases.

It can be scary to witness such staggering numbers, and making smart food choices is one of the most practical ways to manage diabetes. But not all “healthy” foods, as usually proclaimed, are suitable for diabetics. In this blog post, we will explore nutritious, filling and balanced foods and recipes that may help diabetic people to maintain their levels of blood sugar and avoid spikes in sugar levels.

What exactly is Diabetes and why nutrition matters?

Diabetes is a chronic condition characterized by high blood sugar levels resulting from the body’s inability to produce or effectively use insulin. There are three main types—Type 1, Type 2 and gestational diabetes.

Nutritional Goals for Diabetics: A diabetic friendly diet doesn’t have to be boring or restrictive. It is about balance by pairing low-glycemic foods with high-fiber, nutrient-dense ingredients that might aid in blood sugar management. The primary goals for diabetics mainly include —

• Maintaining steady blood sugar levels to avoid sudden spikes
• Reduce insulin resistance through healthy fats and fiber-rich foods like fresh fruits and green leafy vegetables
• Prevent complications like cardiovascular disease by avoiding trans fats and added sugars that worsen the diabetic condition

Vegetables and Fruits to opt for managing Diabetes: Diabetic people need to stay consistent and cautious with their diets. Here are some vegetables which are low in Glycemic Index (GI) but rich in fiber.

Vegetables (Low-GI & High-Fiber):

• Leafy Greens (Spinach, Kale, Methi): Leafy green vegetables are high in antioxidants like lutein and may lower inflammation
• Broccoli and Cauliflower: These are rich in sulforaphane, a compound that might improve insulin sensitivity
• Bitter Gourd (Karela): It might help to reduce blood sugar due to its polypeptide-p content
• Okra (Bhindi): Okra contains compounds that might reduce glucose absorption in the intestines

Fruits: Fruits are beneficial in diabetes, if taken in moderation.

• Berries (Blueberries, Strawberries): Berries are high in antioxidants and fiber, and may improve insulin response
• Apples: Apples provide fiber and vitamin C, and their sugar is released slowly.
• Guava: Guavas are high in vitamin C and fiber, may play a role in blood sugar regulation.
• Avocados: Though technically a fruit, Avocados are high in healthy fats and low in sugar.

Note: Fruits like bananas, mangoes, and grapes should be consumed in limited portions due to higher sugar content.

What is healthy carbs and proteins for diabetic people?

Contrary to popular belief, diabetics don’t have to eliminate carbs—they just need the right kind of carbs in proper portion sizes.

Beneficial carbs for diabetic people:

• Whole Grains (Oats, Quinoa, Brown Rice): These are rich in fiber, which may slow glucose absorption and may provide sustained energy.
• Sweet Potatoes: Sweet potatoes have lower GI than white potatoes, plus they offer antioxidants like beta-carotene.
• Legumes (Chickpeas, Lentils, Kidney Beans): Legumes are packed with protein and fiber, which may improve glycemic control.

Healthy, filling & nutrient-dense recipes for diabetics

Here are 3 nutrient dense recipes for diabetic people that are healthy, filling and delicious at the same time.

1. Moong Dal Idlis

Ingredients:

• 1 cup soaked and split Moong Dal
• ¼ cup sooji or rawa
• ¼ cup curd
• ¼ cup carrot
• ¼ cup spring onion
• 1 tbsp oil
• 1 tbsp mustard seeds
• curry leaves
• ¼ tsp baking soda
• 1 tbsp oil
• Salt to taste

Instructions:

1. Grind the soaked moong dal into fine paste using some water to make a smooth batter.
2. In a bowl, add sooji and curd. Mix it well and let it rest for 5 minutes. After 5 minutes, give a gentle mix and add the moong dal batter to the sooji and curd mixture. Add to it carrot, spring onion and salt to taste. Mix altogether.
3. In a pan, heat some oil, and add mustard seeds, curry leaves for tadka. Pour the tadka onto the moong dal batter and mix well. Add baking soda to it.
4. Grease the idli mould with oil and pour the batter in each mould.
5. Boil water in Idli maker and then place the idli moulds in the idli maker one by one. Steam the idli for atleast 18-20 minutes.
6. After 20 minutes, switch off the flame, and remove idli maker from the stove. Let it cool slightly, and with the help of a spoon remove the idlis.
7. Serve with Temptin’ GreenHot Chutney and relish the quick and healthy breakfast.

2. Chana Dal Cheela

Ingredients:

• 1 cup-soaked chana dal
• ¼ cup sooji or rawa
• ¼ cup curd
• ¼ cup fenugreek leaves
• ¼ cup onion
• ¼ cup carrot
• 1 tbsp green chilli
• ½ tsp cumin seeds
• 1 tsp ginger
• 1 tbsp ghee or oil
• Salt to taste

Instructions:

1. Grind the chana dal with some water in a mixer to form a smooth paste.
2. In a bowl, add sooji and curd and mix well. Mix it well and let it rest for 5 minutes. After 5 minutes, give a gentle mix and add the chana dal batter to the sooji and curd mixture.
3. Now add fenugreek leaves, onion, carrot, green chili, cumin seeds, ginger, and salt. Mix well. Add water, if required to adjust cheela batter consistency.
4. Grease the pan with oil or ghee, pour the batter and spread it. Let it cook on medium flame on both sides.
5. Serve hot with Ram Bandhu Mango Pickle.

3. Quinoa Khichdi

Ingredients:

• 1 cup Quinoa
• ½ cup moong dal
• 3 ½ cup water
• 1 vegetable stock cube
• 1 tsp ghee
• ½ tsp mustard seeds
• ½ tsp cumin seeds
• Pinch of Ram Bandhu Hing
• 8-10 curry leaves
• 1 tbsp ginger
• 1 tbsp garlic
• 1 medium onion
• 1 cup steamed french beans
• 1 cup steamed cauliflower
• 1 cup steamed carrot
• 1 cup green peas
• ¾ tsp Ram Bandhu Turmeric Powder
• ¾ tsp Ram Bandhu Chilli Powder
• Coriander Leaves
• Salt to taste

Instructions:

1. In a large bowl, soak quinoa and dal for 15 minutes. After 15 minutes, cook Quinoa and moong dal in three-and-half cups of water with vegetable stock cube in the pressure cooker for up to 4 whistles.
2. In a pan, add ghee, mustard seeds, cumin seeds, a pinch of hing, curry leaves and finely chopped ginger and garlic and temper it. Add finely chopped onion to it. Add to it steamed french beans, cauliflower, carrot, green peas. Add turmeric powder, chilli powder and salt to taste.
3. Now, add dal and quinoa mixture and mix everything well.

4.Garnish with coriander leaves and serve hot with a dollop of ghee.

Conclusion

Diabetes is not just meant for restrictions in taste and flavour. You can add a whole lot of flavour and taste to any dish by using Ram Bandhu spices and be mindful of ingredients and portion sizes.

Follow us for more such tasty and home-made recipes. Get a varied range of spices, pickles, papads etc. on our official website, www.rambandhu.com and order our best quality products today!

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NOTE: Information cited above is indicative and has been sourced from the below mentioned repositories. We encourage readers to consult medical professionals for nutrition related best practices. We do not take any responsibility of the health/medical impact of the information cited above

Sources:

1. https://www.healthline.com/
2. https://www.medicalnewstoday.com/articles/324416
3. https://www.youtube.com/watch?v=JfcxiW-IrEo