Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple.
Banana : Banana is high in potassium. Potassium helps normalize the heartbeat and regulates the body's water balance. Bananas have low sodium content and high potassium content, and contribute for making it an ideal fruit for hypertensives. See the 7 incredible benefits of banana.
Blueberries : Blueberries are a powerful antioxidant, especially anthocyanins which help fight cancer and degeneration of cells. They are low in calories, rich in fibre and good for daibetics.
Green Grapes : The flavonoid quercitin found in grapes helps to reduce the risk of heart diseases and prevents the onset of stroke. Resveratrol is another antioxidant that grapes possess. Grapes contain the necessary minerals to maintain or lower blood pressure. Vitamin C is known as an immune booster. Basically it helps to build our white blood cells (WBC), the immune cells, and builds a strong line of defence against common diseases like cold and cough. Diabetics to eat in restricted quantity. See detailed benefits of grapes.
Oranges, Sweet Lime (Mosambi) Citrus fruits : Low in calorie and rich source of fiber. Fruits are low carb and high in Vitamic C. Oranges, Sweet Lime are rich in Vitamin A. Sadly in India, poor rural families who don't get enough fruits like oranges, mango and papaya have high incidence of night-blindness. Read this article on benefits of citrus fruits.
Papaya : Being rich in Vitamin A and Vitamin C, it helps to protect against heart diseases by oxidising the excess Cholesterol. Papaya is low in carbs and therefore does not raise blood glucose levels and relives constipation.The question is even if the glycemic index of papaya comes under medium range how this fruit is beneficial for diabetics? This is because the glycemic load of the fruit is just 6.4 for 1 cup of papaya, but diabetics should control portion size. See detailed benefits of papaya.
Papaya : It is very important to understand the distribution of carbohydrates throughout the day so that your blood sugar doesn’t fluctuate. It is fairly a good source of potassium that will control your blood pressure. It is also a good source of beta carotene which improves your vision.
Pineapple (Ananas) : Packed with vitamin C (64.7 mg / cup), pineapple is one such fruit which boosts immunity. They help build our line of defence against diseases by building white blood cells (WBC). It is known for its laxative effect and overcome or prevent constipation. Pineapple is a rich source of Magnesium (54.8 mg / cup) which has a role to play in heart health. By reducing inflammation it helps to relieve the joint pain related to arthritis. Cons : Pineapple as a sole snack would not be recommended for diabetics. Paired with other high fiber and low glycemic index fruits, you can include it in small portions. Pineapple is not very low in calories nor carbs and hence not good for weight loss. See detailed benefits of pineapple.
Pomegranate, Anar : Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles. High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation and good for heart. See detailed benefits of pomegranate.
Note that our parathas are cooked with 1 tsp oil or ghee and rotis are cooked in 1/2 teaspoon oil. We have taken into account these calories while computing total calories for each recipe.
What is a healthy Indian roti to have with Dal?
Combine the methi toovar dal recipe with a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.
What you should not have Rajma and urad dal with?
We all love Rajma and urad dal with chawal. But, rice will cause a spike in your blood sugar levels and make it now unhealthy for diabetics. So if you have a health issue, then read is white rice good for you? If you are healthy, then we suggest to have more rajma and urad dal and less white rice.