इस पन्ने को हिन्दी में पढ़ें
Dear Readers,
Diabetes is a disease characterized by high blood glucose levels that result from a reduced ability of the body to produce and/or use insulin. This disease can be kept under control by healthy living and good eating habits. On this page, I am outlining some good eating practices and recipes that I have gathered over the years.
In the last few months I have received a lot of queries about diabetic diets. I have replied to many of my readers by mail, but it is time to write in the site about this worldwide problem. Usually doctors make a healthy meal food chart for their diabetic patients. Diabetics are asked to cut on carbohydrates, sugar, refined food etc in their daily diets.
A healthy diet helps to control the blood sugar. There are some foods which are extremely unhealthy for diabetics and these should be on the watchlist of diabetics. Diabetics should avoid using following ingredients in their daily meal-
As per Ayurveda, barley is considered to be one of the healthiest grains for diabetics. You can use barley flour to make breads (such as roti) or use it for making khichdi or Dalia etc. In Indian cuisine, we use a lot of ingredients which are considered as healthy to control the blood sugar such as methi (fenugreek), Karela (Bitter gourd), radish etc. A few items considered healthy for diabetics are –
In Indian vegetarian diet the daily meal comprising items such as dal, sabji, roti is considered as a healthy and balanced diet. So, if you have a diabetic at home you don’t need to make any extra effort. For example, if you are making a vegetable dish comprising greens and potatoes (such as Methi Aloo), you can serve only the greens to a diabetic person. One can serve barley roti and regular dal with less oil.
Along with a healthy diet, exercise, yoga, and meditation also help to control diabetes. A happy and stress free family environment also helps reduce the health issues. I hope this information helps you. Take care!
With best wishes for healthy and happy living,
Shuchi
For diabetics, there is no restrictions for lentils. Lentils are a good source of protein for vegetarian and vegan diet. Split lentils are considered easier to digest compared to beans. This is because beans (such as kidney beans, chickpeas, soybeans etc.) are high in protein; therefore, these should be eaten in lunch meal as it becomes much easier to digest them. When you make any lentils and beans preparation, make sure to cut down on fat (ghee/oil). Read about lentils and beans recipes.
For diabetics all kind of light soups are healthy. Please avoid using cornflour or any other thickening agent in the soup as these are high in carbohydrates. Also make sure to avoid fresh cream and extra butter in the soup. Use fresh ingredients and try making clear soups. Read more about soups.
Tomatoes are good source of vitamin A, B6, C and also vitamin E. Red tomatoes are also rich in dietary fibers. Carrots are rich in Vitamin A. The combination of tomato and carrots make a perfect soup which is definitely healthy and very delicious also. The carrots give a sweet flavor...
Rasam is a very popular South Indian Soup. There are many varieties of Rasam. This recipe of Tamarind rasam comes to you from one of my very dear Mallu friends. Traditionally Tamarind Rasam does not have tomato as...
Moat (also spelled as moath) are oval shape beans that can be easily found in Indian and Asian grocery stores. These are also available in most health/ organic stores. Sprouts (germinated seeds) are a good source of digestive enzymes; these are also rich in amino acids, vitamins, proteins etc....
Moat also spelled as moath are oval shape beans that can be easily found in Indian and Asian grocery stores. These are also available in most health/ organic stores. This is a highly nutritious breakfast recipe of moat sprouts for all ages. Sprouts (germinated seeds)....
Chole/ Kabuli Chane, also known as Chickpeas / Garbanzo beans, are a very good source of protein. In this preparation, I have also added cucumber, tomato, red onions, and red bell peppers along with a lot of lime juice to enhance the flavor of this healthy salad. This is a popular street food in ...
This salad is a good source of Vitamins, Minerals, Proteins and also dietary fibers. Baby spinach is a good source of vitamin A, C, and B6 and they are also rich in Iron, folate, and calcium. This is an easy to make delicious salad. To enchance the tase of this healthy salad, we have ...
Sprouts are germinated seeds. Sprouts are tremendous source of digestive enzymes; they are also rich in amino acids, vitamins, proteins etc. The sprouts can be easily made at home. This is a delicious black gram sprout salad preparation. Sprouts can be an ideal breakfast...
Kachumar salad is an Indian salad usually made with finely chopped raw vegetables, such as cucumber, tomatoes, and onions, etc.... flavored with salt, sugar and lemon juice/tamarind . As it goes with any Indian dish..
Sprouts are germinated seeds. Sprouts are tremendous source of digestive enzymes; they are also rich in amino acids, vitamins, proteins etc. They can be easily made at home. Moong is a good source of Protein...
This salad is very colorful and loved by everyone. It is rich in vitamin A as it has cabbage and carrots. You can add up more vegetables according to availability. Serve this crunchy salad with dal and rice or in between the meals...
Mooli is radish in English and kus means grated, so basically it is a mildly flavored grated radish salad. This is a traditional North Indian preparation served with dal and rice and also with poori subji. This is a very quick and delicious salad preparation..
Italians like to include a lot of fresh veggies in their meals, and salad is a best way to do that. This is a traditional Italian salad. Make this salad with freshest tomatoes, basil leaves, and with Italian dressings. This salad can be served with any crusty bread and also with pasta in alfredo sauce..
Idlis are steam cooked savory cakes. These healthy and delectable idlis are made with oat, semolina, carrots, yogurt, and raisins, and have been seasoned with mustard seeds and curry leaves. You can make changes in the recipe as per your need. Please do share your comments about these idlis..
Oat is a good source of fibers. There are many different savory preparations, desserts, and salads that can be made out of oat. This is a delicious preparation of oat pulav. You can serve this dish in the breakfast.
Moat (also spelled as moath) are oval shape beans that can be easily found in Indian and Asian grocery stores. These are also available in most health/ organic stores. Sprouts (germinated seeds) are a good source of digestive enzymes...
Moat also spelled as moath are oval shape beans that can be easily found in Indian and Asian grocery stores. These are also available in most health/ organic stores. This is a highly nutritious breakfast recipe....
Soyabean is a very good source of Protein and diatery fibers. It is also a good source of Iron, Magnesium, etc...This is an easy to make healthy and delicious preparation of soyabeans. You can also make kebabs, rolls, etc by using soyabeans.. ...
Noorani Seekh Kebab is a low-fat, easy to make starter. Traditionally Kebabs are associated with meat, but this is a vegetarian delicacy from Lucknow....
Broccoli is a green vegetable, rich in dietary fibers, vitamin B6, Vitamin A, minerals and also omega3 fatty acids. Broccoli belongs to the same family as cauliflower and cabbage. Here we are making a very simple yet delicious and of course healthy appetizer with broccoli. ...
Traditionally Kebab is associated with meat preparations - but this is a vegetarian version of Kebab. This dish is rich in protein, fibers and vitamin B1. This is a low-fat, easy to make starter. I have made this many times for the parties ...
Lauki Posto (bottle gourd cooked with poppy seeds) is an absolute delight for green vegetable lovers. Lauki, also known as doodhi, squash, gourd or bottle gourd contains 90% water and considered as an easy to digest and healthy vegetable. The credit for this recipe goes to my friend Shalini and her husband Alok....
Gobhi (cauliflower) is in abundance in the market at this time. Gobhi aloo, Gobhi Manchurian, Gobhi ke parathae (cauliflower stuffed Indian bread) are made on a regular basis in winters. Let’s make a delicious Gobhi dish in thick curry. To make this dish healthy, I have cut the amount of oil but you can always...
Kundroo or Kundru is a tropical vegetable, grows in abundance in India. Kundroo is also known as tindora, little gourd, and its botanical name is Coccinia grandis. Kundru is rich in beta-Carotene. Read more about Kundru in Wikipedia. In America, kundru can be easily found in Indian/Asian store...
Bhindi is also known as okra or lady-fingers. Bhindi is a good source of vitamin A, C, K, and B6. They are also rich in calcium, magnesium and dietary fibers. There are so many delicacies you can make with bhindi. Bhindi is easily available around the world. Outside India, you can find bhindi in Indian stores/ Asian stores, and also in super market....
Kale is one of the healthiest green leafy vegetables. It is also often called as super-food. Kale is very rich in Vitamin C, Vitamin A, Vitamin K1, and fiber. It also has a lot of essential minerals. Kale belongs to the family Brassicaceae (old name Cruciferae). Some other common vegetables of this family are mustard, radish etc...
Vegetable medley is a delicious, nutritious, colorful, and crisp stir fry dish. The selection of vegetables can be done on the basis of taste and availability. I have used a lot of home grown veggies like broccoli with bell pepper, carrots, corn kernels etc. Spice level can also vary as per taste. This delicious medley can be served as a side dish with Dal Chawal....
Gobhi (cauliflower) is in abundance in the market at this time. Gobhi aloo, Gobhi Manchurian, Gobhi ke parathae (cauliflower stuffed Indian bread) are made on a regular basis in winters. Let’s make a delicious Gobhi dish in thick curry. To make this dish healthy, I have cut the amount of oil...
Methi (fenugreek) leaves are mildly bitter in taste but have significant medicinal values. Carrots (gajar) are rich in Vitamin A, and Vitamin C. Gajar and Methi ki sabji (cooked carrot and methi) is a very easy to make veggie preparation that tastes awesome and is highly nutritious....
Sizzlers are very popular and usually served sizzling hot and smoking in restaurants. Many of our readers have been asking about the ideas to make sizzlers at home. In order to make sizzler at home you need a cast iron pan with a wooden base (This is also known as Mexican Fajita set)..
There is a wide range of edible mushrooms which grow in soil. We have used the most commonly found mushroom called as white or button mushroom. These days mushrooms are very commonly used in Indian cooking and are easily available in regular vegetable markets...
Patta gobhi is the hindi name for cabbage. Cabbage is a good source of Vitamin K and C, and dietary fibers. It has a very important place in Indian cooking and is used in different preparations. This recipe is for the Gujarati style of making cabbage. This is a quick, healthy preparation...
Thoran is a special Keralite dry dish made from vegetables like cabbage, raw jackfruit, peas, bitter gourd etc. with grated coconuts. Thoran is a Malayali word. In North India these preparations are also known as Fugat. The very first time I came across the word...
This is a green peas preparation. Matar ki ghugni is my mother’s recipe. She used to make it very often in winters when bazaars are filled with green peapods. Ginger is a key ingredient for this recipe as it helps in digestion. Try out this delicious delicacy from UP in the winter season...
Bharvan means stuffed. This is a very delicious stuffed preparation of bitter gourd. Bharvan karele/ stuffed bitter gourds are a North Indian speciality. Bharvan (stuffed) Karale can be kept outside the refrigerator for a week...
Lauki , squash or bottle gourd is a very healthy vegetable. This is one of the lightest vegetable and good for stomach. This is a simple and easy preparation for lauki sabji....
Guar/ Gawar or cluster beans are annual legumes. These beans are from the Fabaceae family like green/French beans, and peas. Gawar is rich in dietary fibers, vitamin A, C, and K, and is also considered a medicinal plant. It is mainly grown in India but it can easily be found in the...
When you are making Roti for diabetics use barley flour over wheat flour beacause the carbohydrate is less in barley and also barley is a rich source of fibres. Also you can add some kind of chopped greens like, methi leves, palak, mustard etc in your daily breads.
Thepla is a Gujarati variety of pan fried Bread. Theplas are usually made with wheat flour, grated veggies, and spices. Our kitchen garden is having a last round of lauki (squash) before the first frost arrives. This recipe of delicious and healthy Indian bread
This recipe is for a very healthy and nutritious Indian bread. My kids, who are not big fans of cabbage and spinach, just loved this bread. Oat is rich in dietary fibres, and minerals. It is considered very healthy. Along with spinach, cabbage and carrots this Indian bread provides wholesome nutrition. You can add more veggies as per taste. Serve this delicious bread with your choice of vegetables...please do share your comments after making this bread!
Kale is one of the healthiest green leafy vegetables. It is also often called as a super-food. Kale is very rich in Vitamin C, Vitamin A, Vitamin K1, and fiber. It also has a lot of essential minerals. Kale belongs to the family Brassicaceae (old name Cruciferae). Some other common vegetables of this family are mustard..
Spinach is a good source of Zinc, Calcium, Iron, and is also rich in dietary Fiber, Protein, Vitamin A, Vitamin C, Folate, and Magnesium etc. Spinach is easily available all over the world. Today I am sharing a highly nutritious and delicious recipe of spinach paratha. Paratha is a pan fried Indian bread...
Methi is a Hindi word for Fenugreek. Fenugreek is an annual herb with a lot of medicinal values. Fenugreek leaves are rich in magnesium, iron, calcium etc. This recipe is for pan fried Indian breads with fenugreek and paneer stuffing. Methi Paneer paratha is perfectly fine for Diabetics as well.
Missi roti is made out of gram flour(besan) and is rich in protein. It is a very delicious Indian bread goes with all kind of dals and curries....
Methi is a Hindi word for Fenugreek. Fenugreek is an annual herb, which has medicinal values. Fenugreek leaves are rich in magnesium, iron, calcium etc. This is a recipe for pan fried Indian breads having fenugreek in it...
is staple Indian bread eaten in every corner of India. Rotis are made with whole wheat flour and are healthy and delicious. In different parts of India they are called with different names like Phulka, Chapati, etc. ..
When you are making curries for diabetics make sure to cut down on oil/ghee(fat). Use lots of greens in curries. Avoid using any cream in diabetic food.
Sarson saag (mustard leaves preparation) is a very famous delicacy from Punjab. This delicious saag is served with makke ki roti (bread made with cornmeal). Sarson ka saag amd makke di roti is a very popular combo in Punjab. Now a days in winter time one can find this combo all the restaurants.
Nimona is a very popular green pea’s curry preparation. This dish is specially made in winters, when Bazaars are flooded with fresh green peas. I would like to say thank to our very dear friends Mr and Mrs C.V. Singh for sharing this recipe with me. Last summer when we were in India, Mr Singh advised me....
Spinach corn curry is an easy to make delicious and healthy curry. Spinach has a high nutritional value and is extremely rich in antioxidants; it is a rich source of Vitamin A, C, E, etc. Spinach is also a good source of folic acid. I have used frozen corn kernels for this curry. Try out this awesome...
Gatta curry is a delicious Rajasthani/ Marwari preparation made in a tangy yogurt curry. Gatte is a Hindi word meaning solid pieces. In this preparation, gatte dough is made with gram flour and spices, boiled in water, and then shallow fried. There are different recipes to make....
Saag paneer is a very famous paneer dish. Saag Paneer is a little different than Palak Paneer - the curry is much thicker. For this delicacy mustard greens and spinach are used to make the curry. Mustard leaves are usually in abundance in the winters, but now-a-days we get most of the veggies all around the year....
Palak paneer is a very famous paneer dish. Paneer is an Indian cottage cheese prepared from fresh cow or buffalo milk. To prepare paneer, usually lemon juice/ vinegar/ citric acid / yogurt is added to boiling hot milk to separate the curds from the whey. Paneer is a good source of proteins, carbohydrates and calcium for vegetarians.Spinach has a high nutritional..
Sugar is one thing which diabetics are not allowed to eat. Some people use substitute sugar in their tea, coffee, desserts etc. I think it’s better to avoid sugar for diabetics in daily meals. If you control your diet on daily basis then occasionally you can have dessert. I will suggest using a little bit of regular organic sugar instead of artificial one. When you are making desserts for diabetics make sure to cut down on sugar. Use as little sugar as possible. Also cut down on fat also.
Walnut also known as akrot in Hindi. Walnut is one of the healthiest nuts. Walnut is a good source of potassium, magnesium, and iron. It is also a powerful antioxident. This walnut squares/ akrot ki barfi is very easy to make.....
This 7 grain cereal porridge is extremely healthy dessert which is a good source of fibers, calcium and iron. It also has protein and carbohydrate. I have used organic mixed cereals I bought from a local organic stores bulk section. . This dessert is a delicious and easy to make cereal....
Sankranti is on January 14th. In Northern India there is a tradition to make different kinds of laddoos on Sankranti. Lets make some delicious and healthy laddoos. These laddoos are made with healthy stuff like dates, almonds, edible gum, old style rolled oats, and honey etc….I have also cut the amount of ghee (clarified butter) to make them less fatty. ...
In my family everybody has a sweet tooth. To satisfy these urges, I keep looking for healthy options which have less fat and are still delicious. The date and sesame bar has natural sugar from honey and dates. Oat is a good source of fiber and sesame is very rich in iron...
Oat is a good source of fibers. There are different savory preparations, desserts, and salads that are made out of oat. This is a delicious and easy to make recipe of oat porridge. The porridge can be served for breakfast, as a dessert, or even as a complete meal. You can also make cracked wheat/ daliya porridge ...
Yogurt (In India it is known as Curd/Dahi) is a good source of Protein and calcium. It is also a very good digestive and is also considered as a coolant. This dessert is somewhat like parfait but it is much lighter… This light dessert is made with fresh fruits, yogurt, honey, and nuts. You can choose the ...
Dates and walnut burfi is a very healthy dessert preparation and is very simple to make. I learned this dish from my friend Aparna. So on the auspicious day of Janmashtami let's make this delicious Dates and Walnut dessert....
Sandesh is a very popular Indian dessert. This chenna based sweet is a Bengal specialty known all over India. I have never been to Bengal but grew up with seeing so many varieties of Bengali sweets in Kanpur like, Rosogulla, Rasmalai, Raj bhog, chena sandwich....
Shrikhand is a traditional dessert from Western India. This dessert is made with yogurt (curd/ dahi). Yogurt is tied in a muslin cloth and hung for hours to drain off the water and the resulting creamy and thick yogurt is beaten with sugar , garnished with saffron, cardamoms, and dry fruits.....
Ice Lollies/ Popsicles - Everyone loves lollies and especially the kids. Homemade lollies are healthy and delicious too. Lollies are so easy to make at home. Make your kids' favorite flavors with them!! Here we are going to make mango popsicles. I got this idea from Better Homes and Garden magazine ...