A major health concern among people from different age groups, diabetes has already affected around 422 million people worldwide, according to a report by the World Health Organization (WHO). If not controlled, this lifestyle disease may also lead to heart issues, nerve damage, kidney troubles, and blindness, among others.
It causes blood sugar levels to fluctuate when your body does not create enough insulin or is unable to respond to the quantity produced. In most cases, diabetes is irreversible. However, it can be managed. While there is medication that you can take with a doctor’s consultation, you can also manage your sugar levels with the help of a few dietary changes.
A healthy and balanced diet can play a significant role in helping diabetic patients. Foods with a low glycaemic index (GI) and a rich fibre content are often suggested by experts to regulate the symptoms of diabetes. Whole grains, nuts, and greens are some examples of foods that one must include in one’s regular diet. However, if you are unsure of what all Indian meals can be cooked on a diabetic diet, here we have a list of Indian lunch recipes you can try at home.
1. Ragi Wheat Dosa
Dosa is one outh Indian staple that has many people drooling just by the mere mention of it. After all, South Indian meals aren’t just light and healthy, but are also super delicious. While the regular dosa batter is made using rice flour, for a diabetic-friendly meal you can replace it with ragi and wheat. You can stuff it with certain veggies and spices too to make it all the more wholesome and delicious.
2. Bajra Khichdi
Khichdi is one of the most popular comfort meals of India, and it is light on the stomach, super healthy and can be made as delicious as you want it to be. You can make a diabetic-friendly khichdi by simply replacing the usual grain with bajra. Bajra or millet contains good quality complex carbohydrates, which is ideal for regulating blood sugar levels. Besides being fibre-rich, consuming bajra may also help steadily supply your body with energy.
3. Kuttu Paratha
Kuttu, also known as buckwheat, is a gluten-free grain which mostly gains popularity during the fasting period of Navratri. Its high protein content along with essential minerals and vitamins, make it a perfect fit for people with diabetes. Make your regular parathas healthier by making it with kuttu, and you can also pair it with dahi.
4. Moong Dal Idli
Dals are one of the best sources of protein, and tend to keep us full for long. This in turn digests the food slowly, and keeps the blood sugar levels controlled. You can also add spinach to the idli batter of dals. Spinach, or palak, is incredibly low in glycemic index, besides containing significant amounts of polyphenols and Vitamin C.
5. Stuffed Lauki
We’ve all heard of the many wonderful benefits of lauki or bottle gourd. Besides being a vegetable packed with nutrients, lauki can be easily elevated in flavour by simply adding spices and other vegetables.
