Indian Methods to Make Your Food Healthy When Managing Diabetes

Managing diabetes requires careful attention to what you eat to control blood sugar levels. Indian cuisine offers a rich and diverse range of flavours and ingredients, and with some mindful adjustments, you can enjoy delicious, diabetes-friendly meals. 

Embrace Multi Grain 

“Indian cuisine is known for its variety of grains like rice, wheat, and millets. For better blood sugar control, opt for whole grains like brown rice, whole wheat, and oats. These grains have a lower glycemic index, which means they have a slower and steadier impact on blood sugar levels,” said Dr Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, Jaipur.

Dairy And Fermented Products

“Dairy products have very little sugar. Further, because they are mainly water, they aid in replacing fluids in the body. Fermented foods such as idli, dosa, buttermilk, and curd are also beneficial to diabetics. They aid in the maintenance of a healthy stomach,” said Dr Pathak. 

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Incorporate Legumes

Legumes, such as lentils, chickpeas, and black beans, are excellent sources of protein and fibre. They help stabilise blood sugar levels and provide a sense of fullness. Indian cuisine offers a wide array of delicious lentil-based dishes like dal, which are ideal for diabetics.

Limit Oil and Ghee

Indian cooking often involves the use of cooking oils and clarified butter (ghee). While these add flavour to the dishes, they are calorie-dense and can lead to weight gain, which may exacerbate diabetes. Use heart-healthy oils like olive oil or canola oil in moderation.

Spice It Up

Spices are an integral part of Indian cuisine and can offer numerous health benefits. Ingredients like turmeric, cinnamon, fenugreek, and curry leaves have been shown to help lower blood sugar levels. Incorporate these spices into your meals to enhance flavour and manage diabetes.

Choose Lean Proteins

Indian cuisine provides a variety of protein sources, including lean meats, fish, and plant-based proteins like tofu and paneer. Opt for lean cuts of meat, skinless poultry, and grilled or baked options to reduce saturated fat intake.

Portion Control

Controlling portion sizes is essential for diabetes management. Use smaller plates and bowls to help you gauge the right portion. Avoid overeating, which can lead to blood sugar spikes.

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Minimise Sugar

Indian sweets and desserts are delicious but can be high in sugar. Explore sugar alternatives like stevia or erythritol when preparing sweets. Additionally, choose desserts made with natural sweeteners like dates or jaggery.

Hydrate with Herbal Teas

Traditional Indian herbal teas, such as tulsi (holy basil) and neem, have been used for their potential blood sugar-lowering properties. These teas can be a great addition to your diabetes management plan.

Diabetes management through nutrition is an important element of overall health. With its rich tastes and numerous ingredients, Indian cuisine can be altered to fit a diabetes-friendly diet. You can enjoy the great flavours of India while promoting better blood sugar control by making informed decisions about grains, proteins, fats, and spices. For a personalised meal plan tailored to your unique diabetic needs, always consult with a healthcare practitioner or a qualified dietitian.