Introduction
Diabetes is a chronic health condition requiring careful blood sugar management. One crucial aspect of diabetes management is maintaining a healthy diet. In India, where snacking is an integral part of the culinary culture, it becomes essential to find suitable snack options that are both delicious and suitable for individuals with diabetes. Through this article, we will explore a variety of Indian snacks for diabetes management that are low in sugar, rich in nutrients, and can be enjoyed guilt-free by diabetic individuals.
Indian Snacks for Diabetes Control: Indulge in Taste without Worry
Moong Dal Chilla
Moong dal chilla is a popular and nutritious Indian snack made from split-green gram lentils. It is rich in fibre and protein with low carbohydrate content, making it an ideal choice for people with diabetes. To prepare moong dal chilla, soak moong dal for a few hours, grind it into a smooth batter, and add spices like ginger, green chillies, and cumin seeds. Cook the batter on a non-stick pan until golden brown and serve with mint chutney for a delicious and diabetes-friendly snack.
Vegetable Poha
Poha, also known as flattened rice, transformed into a healthy snack by adding an assortment of vegetables. Vegetables such as peas, carrots, bell peppers, and onions can be sautéed with mustard seeds, curry leaves, and turmeric. These ingredients are low in glycaemic index, ensuring a steady and slow release of sugar into the bloodstream. Vegetable poha is a light and tasty snack that can be enjoyed as breakfast or an evening snack without causing a spike in blood sugar levels.
Masala Papad
Masala papad is a crunchy and flavorful Indian snack prepared with minimal effort. Choose roasted papads made from lentils or rice, as they are a healthier alternative to deep-fried ones. Top the papads with a mix of chopped onions, tomatoes, coriander leaves, and sprinkle some chaat masala for added taste. Masala papad provides a burst of flavours and textures without significantly impacting blood sugar levels, making it a popular choice among individuals managing diabetes.
Roasted Chana
Roasted chana, or roasted chickpeas, is a protein-packed snack that offers a satisfying crunch. It is an excellent dietary fibre source that provides essential minerals such as magnesium and iron. To make roasted chana, start by rinsing and draining chickpeas, coat them with olive oil, and season them with cumin, chilli powder, and salt. Roast the chickpeas in the oven until they become crispy. Enjoy this wholesome snack on its own or mixed with nuts and seeds for a nutrient-dense trail mix.
Baked Samosas with Whole Wheat
Instead of deep-frying, bake your beloved Indian snack, Samosas, to make them diabetes-friendly. Instead of refined flour, use whole wheat flour for the outer covering to increase the fibre content. Fill the samosas with a delicious stuffing of spiced potatoes, peas, and onions. Baking the samosas ensures a crispy texture while reducing the overall fat content. Pair baked samosas with mint chutney or a yoghurt dip for a healthier version of this classic Indian snack.
Dhokla
Dhokla is a steamed snack made from fermented chickpea flour or rice batter. It is light, spongy, and packed with protein and fibre. The fermentation process enhances the nutritional value and makes it easier to digest. Season Dhokla with mustard seeds, curry leaves, and green chillies for added flavour. Pair it with mint chutney or a tangy tamarind chutney for a delicious and diabetes-friendly snack option.
Sprouts Chaat
Sprouts are a powerhouse of nutrition and can be transformed into a flavourful chaat. Mix sprouted mung beans or any other sprouted lentils with finely chopped onions, tomatoes, cucumbers, and coriander leaves. Add a squeeze of lemon juice, sprinkle chaat masala, and garnish with a touch of sev (thin crispy noodles). Sprouts chaat is high in fibre, protein, and essential nutrients. This makes it an excellent Indian snack choice for diabetic individuals.
Spinach and Paneer Tikki
Tikkis, or cutlets made from a combination of spinach and paneer (Indian cottage cheese), are a nutritious and delicious snack option. Blanched spinach is mixed with crumbled paneer, grated ginger, green chillies, and spices. Mould the mixture into small patties and shallow fry them until golden brown. Spinach is rich in antioxidants and fibre, while paneer provides protein. Mix them together, make a wholesome snack and enjoy with a side of mint chutney or a yoghurt dip.
Almond and Flaxseed Ladoo
Ladoos are traditional Indian sweets but can be made diabetes-friendly with the right ingredients. Blend almonds, flaxseeds, and dates together to form a sticky mixture. Shape the mixture into small balls to create nutritious and energy-packed ladoos. Almonds and flaxseeds are excellent sources of healthy fats, fibre, and essential minerals. Dates add natural sweetness without causing a significant spike in blood sugar levels. These homemade ladoos are a great option for satisfying sweet cravings in a healthy way.
Cucumber and Carrot Raita
Enjoy Raita, a refreshing yoghurt-based side dish, as a snack. Grate cucumbers and carrots and mix them with whisked yoghurt. Season with roasted cumin powder, black salt, and a pinch of chilli powder. Raita provides a good dose of probiotics, minerals, and vitamins. This makes it a healthy choice for individuals with diabetes. You can eat Raita as a standalone snack or pair it with whole wheat crackers or roasted papad.
Conclusion
Managing diabetes does not mean sacrificing the taste and enjoyment of food. With a little creativity and awareness, it is possible to find a range of Indian snacks that are suitable for diabetes management. The snacks mentioned in this article, including moong dal chilla, vegetable poha, masala papad, roasted chana, and baked samosas with whole wheat, offer a delightful combination of flavours, textures, and essential nutrients without causing a rapid rise in blood sugar levels. By incorporating these snacks into a well-balanced meal plan, individuals with diabetes can continue to savour the vibrant and diverse Indian cuisine while maintaining good health.
Also, Nutriplus offers Nutriplus DiabaHealth, a natural supplement curated with a unique blend of herbs and plant extracts known to aid in managing blood sugar levels. The key active ingredient in the product, Kino (Malabar kino), contains epicatechin, a natural compound that mimics insulin and has been clinically proven for its effectiveness. While lifestyle changes, medication, and other therapies are crucial, incorporating herbs and supplements can be a valuable adjunctive approach. Strategies such as weight loss, stress reduction, regular exercise, and maintaining proper hydration are essential for overall health improvement. However, dietary adjustments remain one of the most impactful and beneficial aspects of diabetes management.
