One of the most prevalent lifestyle diseases, diabetes has been a major health concern around the world for several years now. It is a chronic lifestyle disease, which has affected almost 6% of the world population, according to statistics by the World Health Organization (WHO). Approximately, 8.7% of India’s population - in the age group of 20 years to 70 years - is diabetic. Shocking, isn’t it? The reason diabetes is a cause of concern is that in most cases it is irreversible. However, it can be managed.
This is the reason experts across the world recommend a healthy and well-balanced lifestyle to manage the blood sugar levels in our body. In the wake of the Coronavirus pandemic, with which the world has been grappling for two years now, diabetes management has become even more important. While proper medication is a must to manage diabetes after consulting an expert, one must also look into a healthy diet to boost healthy living naturally.
Diabetes is a disease that causes blood sugar levels to fluctuate, a condition in which your body does not create enough insulin or is unable to respond to the quantity produced. If left unmanaged, diabetes can lead to severe problems with eyes, kidneys and even heart. While medications are available to control diabetes, one can manage it with simple dietary changes. And first and foremost, start with the first meal of the day. Breakfast is one of the most important meals of the day, more so for diabetics who must not stay hungry for long periods of time as this may spike their blood glucose levels.
So, even if you are rushing to finish morning tasks, juggling everything, breakfast is a must. And for the same, we bring you some easy-to-make, quick breakfast recipes that can help manage diabetes.
1. Sprouts Salad
There can’t be a quicker and easier one than this. Pulses are high in protein and fibre, and help in controlling blood sugar levels. This salad simply tosses your sprouts with chopped onion and tomatoes, along with some salt and lemon juice and there you have it. A healthy and wholesome breakfast.
2. Kala Chana Chaat
Kala chana is known to be super beneficial for a diabetic. Many nutritionists and experts suggest adding this legume to the diabetes diet, and you’ll be surprised at how easy it is to cook in various ways, including in breakfast. This chaat with overnight soaked chana, cooked in the pressure cooker, tossed in with some masalas, onion, tomatoes and veggies of your choice, is just what you need to kickstart your morning.
3. Methi Paratha
Parathas are traditionally eaten as a breakfast dish in India, and what better than giving it a healthy spin? Methi makes for an excellent high fibre breakfast option that one must include in a diabetes-friendly diet.
4. Ragi Dosa
South Indian vegetarian food is typically very light and easy on the stomach, and this ragi dosa simply takes it up a notch. Ragi combined with wheat flour, and buttermilk, put to rest overnight, and made in a hot pan the next morning, makes for a delicious diabetes-friendly dosa. Ragi - being higher in fibre, minerals and amino acids than white rice - makes for a good choice in a diabetes diet.
