{By: Deepika Dua Arora}
It is perfectly possible to manage diabetes without compromising on the enjoyment of food. The trick is balancing meals that stabilise blood sugar and keep the body nourished. Below are ten satisfying meals that are wholesome, taste good, and are good for diabetes.
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1) Baasi Roti + Curd + Turmeric Pickle
Since this consists of stale roti, it contains resistant starch, making it diabetic-friendly. Curd contributes proteins and probiotics which aid in gut health and slow down glucose absorption. Turmeric contains curcumin, which is anti-inflammatory and helps in insulin sensitivity, a bonus in this meal.
2) Stuffed Black Wheat Dal Parantha With Curd
This black wheat parantha contains a low glycemic index and offers sufficient fiber and antioxidants. Stuffed dal parantha retains its low glycemic index and adds more fiber to the meal. Curd contains probiotics and protein which aids in additional meal absorption. This combination of ingredients offers a well balanced meal which is blood sugar friendly.
3) Overnight Soaked Oats With Hung Curd + Strawberries And Blue Berries
This combination offers an excellent diabetic breakfast. Oats, which contain soluble fiber (beta-glucan), helps in delaying glucose absorption. Chia seeds enhance this effect with more protein and fiber. This promotes satiety while stabilising blood sugar. Berries improve the meal with low glycemic antioxidants.
4) Mushroom And Bell Pepper Omlette With Sautéed Veggies And Sourdough Toast
Why this meal is extremely good is the balance it provides. The yolk stabilises and helps with the high quality protein. The sautéed vegetables provide the fiber and helps with the low carb bulk. The sourdough bread has low carb bread with the fermentation making it gradual and a slower rise with the glucose.
5) Besan, Paneer And Vegetable Grilled Sandwich + Tea/Coffee/Milk
The combination of this meal is extremely good. this is due to the besan, which is low GI as well as a good source of protein and fiber, a combination which has a slow sustained release of glucose. The besan in a grilled sandwich with vegetable stuffing helps to boost fiber. The overall glycemic index is minimised to promote stable blood sugar.
6) Shirataki Noodles/Rice+ Garlic Veggies + Lemon coriander Clear soup
This meal is particularly blood sugar friendly. Shirataki is made of pure fiber called glucomannan making the net carbs and glycemic index 0, as well as preventing glucose spikes. The clear soup is low calorie and fills you with hydration. Garlic and veggies help in adding and and extra fiber that aids in stabilising overall blood sugar and health.
7) Lettuce Soya/Chicken Keema Wraps + Salad
This combination is very beneficial. Lettuce wraps eliminate the use of high carb bread/roti making it virtually all carbs free so it has an extremely low glycemic index. Soya/Chicken Keema is an excellent source of lean protein which greatly slows digestion as well as the absorption of glucose thus eliminating the risk of blood glucose spikes and ensuring prolonged satiety.
8) Barley/Jowar/Missi Roti Stuffed With Mooli And Makhana kheer With Monk Fruit Sweetener
This combination is very effective for managing diabetes. Barley/Jowar roti and an abundance of vegetables/salad which is copious in low GI and high fiber, ensures a steady and slow release of glucose. Curd contains protein which is vital in blood sugar stabilisation to balance the meal with the monk-fruit sweetened makhana kheer, enabling a dessert without sugar spikes.
9) Millet-Vegetable Vermecelli + Tea/Coffee/Milk + Fruits
Millets are high in fiber, protein, and low glycemic index making for the ideal vermicelli as it ensures slow glucose absorption providing sustained energy with no sharp blood glucose spikes. This is paired with unsweetened tea, coffee and/or milk for hydration and to add a source of protein. Lower GI fruits such as berries and apples increase the fiber, antioxidants and make the meal a well-balanced and blood sugar friendly dish.
10) Oats Idli Sautéed In Veggies With Coconut Chutney
This is a great low GI meal. Oats idli provides high fiber (beta-glucan) which helps slow sugar release. The fiber content is further boosted with the veggies. The coconut chutney provides healthy fats to help maintain satiety. Traditionally, the food (especially coconut water) is considered a natural diuretic, which can help manage water retention and blood pressure, a critical co-morbidity in diabetes.
The author, Deepika Dua Arora, is a Therapeutic Dietitian, Founder of Mutation Diet Clinic, Delhi.
[Disclaimer: The information provided in the article is shared by experts and is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]
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