Diabetes is a metabolic disorder that develops due to pancreatic malfunctioning which leads to improper glucose metabolism. It is becoming an epidemic and seems to get aggravated when diet plan is not taken care of.
We know that the disorder cannot be cured completely, but it can be managed with proper medical counseling, nutrition therapy, exercises and modification of lifestyle. If these don’t work to control the blood sugar level, one may need diabetes medications or insulin therapy, as well.
What Sort of a Diet Should you Plan?
You must center your diet on high-fiber, low-fat foods:
- Whole grains
Foods with low glycemic index foods also may be helpful in achieving more stable blood sugar level. These are mostly rich in fiber content. Consume fewer animal products, refined carbohydrates, and sweets. Avoid foods with the high glycemic index like white bread, potatoes, and short-grain rice, as they tend to raise your blood sugar quickly.
What Kind of Food Can Be Taken?
You can have nuts, berries, yogurt, coffee, and tea. Handsome intakes of these are linked to low diabetes risk. On the other hand, stay away from red meats and sugar-sweetened beverages as they are associated with an increased risk of type 2 diabetes. With the help of a registered dietitian try to get your specific meal plan drafted that fits your health goals and lifestyle. You can learn how to monitor your carbohydrate intake to manage diabetes.
Foods Can Be Your Quick Bite Options?
You may not need the whole day to cook a gala dinner for yourself if you are having diabetes. You can do it in less time. Also you must have some light food intake after every 2-3 hours in order to prevent a sudden sharp rise in our body’s sugar level. According to the ADA (American Diabetes Association), a healthy platter may comprise ½ non-starchy vegetables, ¼ lean protein, ¼ whole grains or starchy foods, and some fruit and/or dairy on the side.
Some of the following options can be used to cook quick snacks:
- Canned fruit, the varieties canned in juice, not syrup
- Juice from citrus fruits, lemons, and limes, to flavor vegetables, fish or chicken
- Unsweetened soymilk or almond milk are also options, especially for lactose intolerance
- Light/non-fat yogurt (Avoid flavored varieties as they have more carbohydrate than plain)
- Quinoa, oats, lentils, millets
- Quick-cooking whole barley
- Whole grain pasta
- Pre-cooked brown rice which you can heat up in the microwave
- Frozen fish filets
- Frozen chicken breasts
- Eggs, boiled or poached
- Fresh fruits, berries or grapes around which are easy to wash and serve in a bowl
- Frozen vegetables, a few of your favorites
- Fresh vegetables as salad ingredients like greens, a few tomatoes, a cucumber and a bell pepper
The Quick Bite Options For Snacks?
Some Indian recipes for the blood sugar control also serve as good options as they are mostly low GI, low fat and using whole grains. Recipes use either low GI rice (maharani diabetic rice) or millets or millet flour, and low fat, as advised by your doctor.
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Chana dal fry (Bengal gram recipe):
Chana dal fry is made from split skinned chickpeas. You can soak them in water overnight and pressure cooks them with vegetables, salt, and turmeric powder into a healthy and dal fry to eat with rice or roti.
Stir-fried bitter gourd (karela) slices:
Bitter gourd can be sliced, marinated with little salt and turmeric powder and stirred fried, or made into pakora with a coat of gram flour (Besan).
You can make soft, fluffy idlis made of ragi flour ( red millet or finger millet flour). You can use ragi in various dishes like ladoo, porridge, dosa, payasam, halwa, upma, etc.
Upma can be made regularly at home to make so many of our everyday foods. You can fry rava and ragi flour in slight oil and add some vegetables and be adding little water, as required by the raid.
Stir-fried cabbage recipe is a quick and easy Chinese style-cabbage stir-fried vegetable which you can have with roti, chapathi or plain rice.
Also called pancake, oats chilla is a good breakfast option. You can make a quick, healthy and delicious chilla and have with a sambhar or chutney.
Kebabs are delicious snack meal. Using soft, juicy chicken marinated with yogurt you can grill tasty chicken kabab on fire.
For diabetics, mushroom omlette is a good breakfast or snack option, one can also be enjoy it with bread, rice, roti or paratha. You can experiment on cooking stir fried mushrooms with some veggies and eggs!
Veg seekh kabab:
Delicious vegetable seek kababs are good for snacking. You can use potatoes, peas and Soya granules or chunks.
Veg noodles recipe without sauce or vinegar :
A quick dinner idea can be vegetable noodles. You can make this dish with loads of green vegetables, capsicum, peas but no additional sauce.
Oats and milk:
For a quick and easy breakfast option, soak oatmeal in milk and refrigerate overnight. Top it with nuts
and fruits of your choice and have in the morning.
Oatmeal in yogurt is a good breakfast option. Cook oats in water. Fry onions and seasoning and some veggies in little oil. Add this seasoned veggie mix tohalf cup of curd. And then mix the ingredients with the cooked oatmeal.
Juicy garlic mushroom:
A mildly spicy dish of garlic and mushrooms goes well with just plain rice, or as a sandwich stuffing, or with a roti-wrap. It is a good tummy-filler.
You can make a flat paratha with wheat flour and ajwain (carom seeds). To have with lentils or heavy vegetable curries. Ajwain improves the digestion and is a good lunch option.
Healthy whole grain millet khichdi with dal, a bowl of mixed vegetables and leafy green vegetables is good and healthy lunch for those with diabetes.
Capsicum mushroom or peas mushroom:
The stir-fried dish of mushroom with capsicum or peas and onion is perfect for a lunch or even a snack with a roti or bread.
Stuffed lentil paratha:
You can have paratha made with whole wheat flour (atta) and cooked dal for breakfast or lunch. Additional bowl of mix veggies make it more tempting!
Oats egg omelette:
This omlette is good for those who want to lose weight in a healthy way. It is a quick and healthy egg recipe for breakfast.
This is a thick pancake made with fermented rice. You can add vegetables to the batter and have a delicious diabetes-friendly snack.
Stir-fried broccoli corn or sweet corn broccoli stir fry:
You can eat this healthy stir-fried dish without any fear of the rise in blood sugar. You can also make stir fry with any veggies you like, viz., corn, carrots, potato, sweet potato, bell pepper etc.
Fish steamed with a good amount of vegetables and little pepper and coriander powder make a delicious and healthy stew for the fish-lovers who are diabetic. You can relish it with rice or just as a soup!
Amazing list of mouth watering dishes can serve a great purpose of snacks and breakfast for the diabetics. Give it a try!
Type 2 diabetes affects men and women with various signs and symptoms. They may need to follow different treatment therapies or diet plan specific to their lifestyle and other conditions. You must take the advice of your healthcare expert for managing this incurable metabolic disorder. A person with diabetes needs some intake of healthy diabetes-specific food at an interval of 2 hours, which should light snacks. Therefore, get a well-planned diet as per your body’s requirement, your lifestyle and your daily activity level. You will find numerous quick bite options for your diabetic condition but you need your doctor’s advice to decide which one is perfect for you.