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ABC of Diabetes Care
Last Updated : May 03,2017
ABC of Diabetes Care
10 Healthy Diabetic Indian Recipes
India accounts for a significant amount of the world diabetic population. In fact all of us probably have a diabetic in the family or among our friends. It is important to remember that diabetes is not a disease. It is a body condition in which there is either less production of insulin, or lack of proper response to the insulin hormone produced in the pancreas.
Insulin is important for us because it helps cells absorb glucose for converting into energy. Diabetes leads to accumulation of glucose in the blood, and is hence also referred to as ‘blood sugar’. Diabetics need to take special care to keep their blood sugar in control.
Here is the ABC of diabetes care…
A. Avoid eating too much at a time; instead have small and frequent meals through the day.
B. Bananas, mangoes, grapes, chickoos and custard apples fall under the ‘no-no’ list.
C. Check your blood sugar levels at least once every two months.
D. Do not ever skip meals.
E. Exercise helps increase insulin production and control blood sugar levels.
F. Fats and oils should be limited to 3 teaspoons per day.
G. Go for an eye check up at least once every two years.
H. High saturated fatty acid nuts like cashew nuts, pistachios, coconut, etc. should be avoided.
I. Isoflavones from soya help to curb diabetes; have it in any form at least once a day.
J. Juices and aerated drinks are sugar-laden and should be restricted.
K. Knock out white rice from your meals and replace it with fibre-rich brown rice.
L. Lunch and dinner is incomplete without a bowl of salad.
M. Methi seeds (6 to 8) soaked overnight and had on an empty stomach in the morning are beneficial.
N. Notify your doctor immediately on noticing any injuries on your body.
O. Opt for whole grains like whole wheat, bajra, ragi, jowar, etc.
P. Pressure cooking, stir-frying, baking and shallow frying are healthier cooking options than deep-frying.
Q. Quit alcohol and smoking.
R. Refined foods like maida and its products like white bread and biscuits need to be restricted.
S. Sweets made with sugar substitute and low cal ingredients are safer options.
T. Take your medicines and / insulin injections as per the doctor’s advice.
U. Use low-fat dairy products instead of high fat counterparts.
V. Vegetables are of extreme importance - consume at least 3 to 4 servings every day.
W. Wash your feet with a mild soap and lukewarm water daily once you get home.
X. Excess weight is a ladder to other health complications; so try and maintain your weight at a healthy level.
Y. Yam, potato and sweet potato are carbohydrate-laden vegetables and best avoided.
Z. Zip up your diet with at least two fibre-rich fruits daily.
Abc Of Diabetes Care
Gavarfali ki Sukhi Subzi is a lip-smacking dry subzi that combines beautifully with phulkas fresh off the tava! The benefits of fibre-rich cluster beans are enhanced by the introduction of flavour-imparting garlic, which also keeps blood sugar and cholesterol levels under control.
Inspired by heart-warming Rajasthani Cuisine, Gehun ki Bikaneri Khichdi is a whole wheat khichdi that is sumptuous and tasty enough to make a complete meal. Replacing rice with whole wheat enhances the fibre and iron content of this recipe, while the use of equal amounts of ghee and oil gives it a traditional touch while reducing the amount of fat. If you wish you can avoid the ghee completely and use 2 tsp of oil in this recipe, especially if you have high cholesterol.
Everyone’s a great cook when it comes to making these simple rotis. Whole-wheat flour rotis with the essence of Indian spices cooked in just ¼ tsp of oil per roti to please the palate of a diabetic who has to abstain from relishing those sumptuous delicacies at his favourite restaurant.
You will be amazed by how effectively grated cauliflower masks the bitterness of karela, making it a delicacy that even kids would not mind eating. Perked up with onion, coriander and spice powders, Masala Karela is a treat to the taste buds, and a wonder food for your body too, as karela contains at least three active substances with anti-diabetic properties, including charantin, vicine and as polypeptide-p which have been confirmed to have a blood glucose-lowering effect.
These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because it stimulates the production of insulin. Moong is a good source of antioxidants, Vitamin A too, which is another plus point for a diabetic diet. Interestingly, the Methi and Moong Sprouts Wrap is also a good way to make use of leftover chapatis!
This is an unusual salad, in which mixed sprouts combine with tomatoes, radish, fenugreek leaves and chopped coriander, to provide an appreciable mix of nutrients that help balance your blood sugar levels. The Mixed Sprouts Salad is further enhanced with a tempering, which helps to boost the flavour of the crunchy and juicy veggies.
This old-fashioned Moong Soup is sure to bring back memories of momma’s loving care. Guaranteed to rejuvenate you on a tiring day, this soothing soup is mildly flavoured with a tempering of cumin seeds and curry leaves. Chock-full of protein, iron and fibre, this variant of the traditional recipe is made diabetic-friendly by using just a teaspoon of oil. Enjoy this easy-to-digest yet sumptuous soup hot and fresh for the best consistency.
Neither a roti nor a dosa, the Maharashtrian thalipeeth is a wonderful snack that must be savoured to be understood! This Nutritious Thalipeeth is made of a combination of flours, vegetables and spice powders, which together make it a rich source of iron, fibre and folic acid. Sumptuous and filling, this easy and quick snack is an ideal choice to avoid fluctuations in blood sugar levels in between meals.
There are some who vow by crackers, while there are others who find them dull. However, there is no divided opinion on this brilliant combination of Ragi and Oats Crackers with Cucumber Dip.
These light and wholesome crackers served with a refreshing curd-based dip make a great mid-afternoon snack. You can prepare and store a batch of the crackers in an airtight container to relish with a cup of tea or your favourite dip any time you want.
However, make this peppy mint-flavoured cucumber dip just before serving to enjoy the best consistency. This calcium-rich, energy-giving snack is a great pick for diabetics
You can also try other diabetic-friendly dry snacks like Non-Fried Besan Chakli
and Baked Nachni Chivda
A low calorie, low sodium stir-fry to suit the Indian palate! Grated raw papaya, shredded cabbage and thinly sliced capsicum emerge as a perfect team in this recipe, complementing each other in looks, flavour and texture. Flavoured with a traditional tempering, the lip-smacking Raw Papaya and Cabbage Stir-fry is an easy and tasty way to boost vitamin A levels.
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