As India heads towards the 75th year of independence, we recount several stories of bravery, courage, sacrifice and martyrdom of our freedom fighters. Post-independence the growth of India in various avenues like small and large scale manufacturing, infrastructure, agriculture, transportation, telecommunication, etc remains progressive. The spurt of urbanization has brought with itself several advantages like better access to electricity, medical facilities, digitalization, etc. However, the downside remains that with better availability and accessibility of food, the trajectory of nutrition has gone from undernutrition to over-nutrition (obesity).
Owing to urbanization, there is an easy access to packed foods; even by people belonging to extremely poor strata. As they are easy to procure and ready-to-eat; the conventional fresh, homemade foods are almost forgotten. In a nutshell, when a poor man of the country goes from chapati to white bread, there remains concern of over-nutrition as well as other comorbidities like high blood pressure and diabetes. Also, due to lack of knowledge about healthy diabetic recipes and tonnes of information available online, it may seem confusing for people to filter wrong information from the right one. If you wish to know how to keep diabetes at bay, click here. To know about facts and figures of diabetes across the world.
The problem doesn\’t end here as it can soon invite threats like heart disease. People with diabetes are almost twice as likely to have heart disease or stroke as compared to the ones without diabetes. A big question remains about how can we take a U-turn from packed foods to healthy homemade foods. To address this; we present 75 Indian, easy, simple and healthy diabetic recipes which can be prepared at home with minimal expertise:
- Veg quinoa upma
- Veg dalia upma
- Veg oats upma
- Veg dalia and quinoa upma
- Veg oats and dalia upma
- Veg oats and quinoa upma
- Veg dalia and moong dal upma
- Veg dalia and urad dal upma
- Veg dalia and moong dal (with skin) upma
- Veg nachni and rawa upma
- Veg jowar and rawa upma
- Veg dalia and rawa upma
- Veg oats and rawa upma
- Veg quinoa and rawa upma
- Veg barley (jav) and rawa upma
- Whole wheat khakhra/ whole wheat masala khakhra
- Jowar khakhra
- Bajra khakhra
- Jowar and bajra khakhra
- Whole wheat jeera khakhra
- Whole wheat methi khakhra
- Whole wheat and jowar khakhra
- Whole wheat, jowar and bajra khakhra
- Whole wheat and oats khakhra
- Whole wheat, jowar and methi khakhra
- Whole wheat, oats and methi khakhra
- Whole wheat and soya khakhra
- Whole wheat, soya and methi khakhra
- Wheat and besan khakhra
- Whole wheat and besan with ajwain khakhra
- Veg oats idlis
- Veg oats and rawa idlis
- Veg rawa idlis
- Rawa appam balls
- Veg appam balls
- Rawa dosa
- Veg rawa dosa
- Oats dosa
- Oats with urad dal dosa
- Veg oats with besan flour chilla
- Veg besan chilla
- Veg moong dal chilla
- Veg moong dal, chana dal and urad dal chilla
- Veg moong dal with skin chilla
- Veg nachni chilla
- Veg nachni and barley chilla
- Whole wheat chapatis/ paratha/ bhakhri
- Whole wheat masala chapati/ paratha/ bhakhri
- Whole wheat and soya flour chapatis
- Whole wheat and soya, jowar, makai, chana chapatis
- Whole wheat and mutter parathas
- Whole wheat and palak parathas
- Whole wheat and methi parathas
- Whole wheat, muli leaves parathas
- Whole wheat and coriander, mint parathas
- Whole wheat, carrot, cabbage and capsicum parathas
- Whole wheat, carrot, capsicum and beetroot parathas
- Whole wheat and cauliflower, coriander, garlic parathas
- Whole wheat, chana dal and onion parathas
- Whole wheat, rajmah and spring onion paratha
- Whole wheat, moong dal and muli leaves parathas
- Whole wheat, sarson and palak parathas
- Whole wheat, amaranth and garlic parathas
- Jowar bhakhri
- Bajra bhakhri
- Oats bhakhri
- Jowar and bajra bhakhri
- Veg oats and pudina roti
- Sprouted moong/ matki/ chana/ vatana/ rajmah/ lobia salad
- Soya/ soya granules/ soya chunks salad
- Tofu and low fat paneer salad
- Quinoa with boiled sprouts and flaxseeds salad
- Quinoa with boiled sprouts and fruits (apple/ pear/ pomegranate) salad
- Quinoa with oats, boiled kabuli chana and flaxseeds seeds salad
- Quinoa with oats, rajmah and walnuts seeds salad
This exhaustive list of healthy diabetic recipes are also safe for ones with pre-diabetes and also for the ones with type 1 diabetes or gestational diabetes. Portion control is the most important feature when it comes to blood sugar control and hence, one should consult a qualified Nutritionist to know the portion size that can be eaten without guilt.
To know more about simple, healthy food items for newly detected diabetics, click here.
Wishing you all happy 75th Independence day.
