Diabetes Diet, Foods to control Diabetes, Diabetes control diet tips and recipes.
What to eat to reduce sugar levels, is one of the most frequently asked questions to control Diabetes.
It is very important to eat protein rich meals and snacks to control Diabetes. While the main meals are quite manageable, it is the snacks that often worries.
Did you know that Biscuits have approximately 27 percent sugar in them, and this is one of the most popular snack which a diabetic should avoid.
When choosing foods to control diabetes, keep the following in mind:
- The food should have Fibre, include vegetables, fruits and whole grains in your diet.
- The foods should be protein rich, include pulses, legumes, eggs and fishes in your diet. Have non veg in moderation.
- Avoid deep fried foods.
- Avoid foods with added sugar, like cakes, biscuits, sweets etc. Avoid adding sugar to your tea and coffee as well.
A Diabetics diet should have Low GI or Low Glycaemic Index foods.
Diabetics should avoid foods with a high glycaemic index or High GI foods like junk food, white rice, foods prepared with refined flour or maida etc.
To control your blood sugar levels, it is very important to plan your meals, especially your snacks in advance. It is always advised that a diabetic should have small frequent meals, and healthy protein rich in between snacks to reduce sugar levels.
Here are 4 examples of a protein rich snack that you can include in your diet to control sugar.
Paneer Kathi Roll Recipe.
Ingredients:
- Low fat Paneer
- Green peas
- Chopped Capsicum
- Clove
- Cinnamon
- Red Chilly
- Cumin seeds
- Onion
- Ginger
- Garlic
- Green Chilli
- Tomato Puree
- Turmeric
- Garam Masala
- Amchoor or Mango powder
- Salt as per taste
- Finely chopped coriander
- Whole wheat Paratha
Method
To make the paneer kathi roll filling.
- Grind onion, ginger, garlic and green chilly into a coarse paste.
- Heat oil and splutter red chilly, cumin, clove, cinnamon.
- When it splutters, add the onion ginger garlic and green chilly paste.
- Then add some turmeric powder and some garam masala.
- When the paste browns, add some tomato puree.
- Add green peas, finely chopped capsicum and let it cook for some time.
- Then add the paneer cubes, very little water and salt to taste.
- Cook till done, and keep it separately.
- Stir fry filling – On a tawa or griddle, stir fry some chopped onion, green chilly, capsicum, garam masala and amchoor.
Assembling the Paneer Kathi Roll.
- Take one whole wheat paratha and put the stir fry filling and sprinkle some chopped coriander on it.
- Then put the Paneer filling on it.
- Now roll it, close both ends, and it is ready to serve.
If you want to see how this recipe is made, please watch the video above from the time duration 5:32
Sprouted Moong Salad Recipe.
Ingredients.
- Sprouted Moong or green gram
- Finely chopped onion
- Finely chopped green chillies
- Finely chopped tomato
- Finely chopped coriander
- Grated ginger
- Pomegranate
- Few drops of lime
- Salt as per taste
Method.
- To make the sprouts, soak green gram in water overnight. Strain the water, wash the soaked green gram. Then tie it in a cotton cloth and keep it in a dark place. Wash the gram at least twice a day, and within 2 days you will see the sprouts become really long.
- To the sprouted moong daal, add the remaining ingredients, mix it well and enjoy the great taste, which will also lower your sugar levels.
Watch the recipe video above from the duration 7:45
Spicy Chana Recipe.
Ingredients
- Cooked Chana
- Coriander powder
- Salt as per taste
- Finely chopped coriander
Ingredients for tempering.
- Chana daal
- Urad daal
- Mustard
- Dry red chilli
- A pinch of Asafoetida or Hing
- Chopped green chilli
- Curry leaves
- Grated ginger
Method
- Heat oil and splutter the ingredients for tempering.
- Then add the cooked chana, Coriander powder, salt as per taste.
- Mix it well and let it cook for 2-3 minutes.
- Garnish with some chopped coriander and serve it with a slice of lemon.
Watch the recipe video above from the duration 9:08
Boiled Matar Salad Recipe.
Ingredients
- Cooked matar or dried peas
- Chopped onion
- Green chilli
- Finely chopped cucumber
- Finely chopped tomato
- Finely chopped coriander
- Grated ginger
- Few drops of lime
Method
- Soak the dried yellow peas overnight or for 8 hours, then pressure cook it with the required salt and some turmeric.
- To the cooked matar, add the remaining ingredients.
- Garnish with some coriander and add a few drops of lime.
Watch the recipe video above from the duration 10:17