Wednesday, 18 November 2020

7 Indian Vegetarian Breakfast Options for Diabetic people

Diabetes is a serious metabolic lifestyle disease that affects millions of people all across the world. The latest edition of IDF Diabetes Atlas shows that 463 million adults are currently suffering with diabetes.  According to a recent survey , diabetes is also affecting a large number of younger populations. This clinical study reveals that type 2 diabetes occurring in children as young as 8-year-old.

By the definition, “Diabetes is a disease in which body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine”.

Unfortunately, there is no permanent cure for diabetes till now. But on brighter side, the disease can be managed effectively by adopting a healthy lifestyle that includes eating healthy (and balanced diet) and doing regular exercise. 

“Healthy diet” is one of the major and important aspect of diabetes management. Diabetic patients should pay enough attention on their diet. Their diet should be low in carbohydrate, high in fiber and nutrients. Many people have a misconception that skipping meal is a good idea to control blood sugar level, but this is completely a myth. 

Diabetes Breakfast - MeenalSonal
Src: Surbhiprapanna.com


Diabetes management is all about eating healthy and making smart food choices.  for diabetic patients, it is very important to avoid large meals throughout the day. Expert suggested that eating small meals (up to 6) always work great in managing blood sugar level and avoiding further diabetes related complications.

“Breakfast” is one of the most important meal of day. Eating a healthy, nutrient rich breakfast is best way to start your day. Many times, diabetic people feel confused and did not get enough options for breakfast. 

So, in this post I am trying to helping out little and sharing 7 easy to make healthy breakfast options for diabetic patients. Hoping these options will help them to prepare their breakfast with ease and less tension. Though I am listing out these options specially for people who are suffering from diabetes but I am sure all these are equally good for anyone who want to eat healthy breakfast to start their day with good energy.

Before sharing these easy breakfast options, I want to share few important dietary guidelines for diabetic patients. These are important factors that help a lot in effective diabetes management. 

Important dietary guidelines for diabetic patients

Diabetic patients should include Low GI index food in their diet. As per Wikipedia, GI or Glycemic index is a number from 0 to 100 assigned to a food with pure arbitrarily given the value of 100, which represents the relative rise in the blood glucose level after consuming that food. For diabetic patients, it is always advisable to choose those food that have a low GI index. Usually, complex carbs such as oats and Jowar have low Glycemic index and consider as a good option for diabetic patients. 

It is very important to avoid high calorie, fried unhealthy food in diet. Routine Indian breakfast items such as aloo paratha, puri-bhaji is a bad choice for diabetic patients. White flour, excess oil, starchy vegetables (like potato) or any other sugar loaded cereals should be avoided in breakfast to control blood sugar level effectively.

Along with avoiding unhealthy and processed food, it is equally important to include essential nutrients, fiber and vitamins in your diet. Adding whole grain, fruits, vegetables is mandatory to provide essential nutrition to your body. 

For making healthy diabetic meal, it is also essential to pay enough attention on method of cooking. Try healthy cooking methods such as steaming, sit-frying and baking and avoid deep frying or use of excess oil-butter-ghee in your meal. 

Now, let’s move on most interesting part of post, “Recipes”. So, here are 7 easy, Indian vegetarian breakfast recipes option for diabetic patients. 

7 easy vegetarian Indian breakfast recipes for diabetic patients


Idli 

Idli is one of the easy, healthy and tasty option for diabetic patients. They are free from oil or any other unhealthy fat. And made up with healthy cooking process “Steaming”. Also, combo of Sambhar and chutney make this a delicious and wholesome meal. 

Oats Idli - meenalSonal
Src: Surbhiprapanna.com

Usually rice Idli is one of the most popular option of Idli but for diabetic patients, it is best to avoid traditional Idli (rice Idli) as rice is loaded with simple carbohydrate and may cause spike in blood sugar. For diabetic patients, complex carb such as Oats and Ragi are much better option. So, it is best to have Oats or Ragi  Idli for breakfast. Oats, Ragi and Semolina (rava) are rich in fiber and good source of complex carbohydrate. They absorb slowly and avoid sudden sugar spike. 

Dhokla 

Just like Idli, Dhokla is another great option for diabetic patients for breakfast. Dhokla is a versatile recipe and you can made it with different grains and pulses. Here are some popular options. Such as: 

Besan or gram flour dhokla

Sooji or Rava dhokla 

Dal dhokla (Green bean, Red lentil) 

Oats dhokla


All these are great options for having a healthy breakfast. Avoid adding excess oil while making tadka. If you want you can add plenty of grated vegetables of your choice (peas, carrot etc.) to dhokla batter for making it healthier and nutrient rich. 

Stir fry or raw sprouts

Sprouts are excellent source of fiber and nutrients. They are rich in protein, and low in carbohydrate. Best part that they are easy to make and take less time to cook. There are various options are available of sprouts such as Moong, Chana, Moth etc. You can choose any one as per your taste preference and availability.  after sprout them properly you can use this as a great option for breakfast. For adding more test, take little oil, add cumin seed and asafetida, and other routine spices (red chili powder, turmeric powder and coriander powder) and stir fry the sprouts for few minutes. If you want you may add other finely chopped veggies (tomato, onion) as a topping to make it more colorful and healthier. 

Dosa

Just like other south Indian food, Dosa is another excellent breakfast option for diabetic patients. But Choosing a right grain is very important.  Avoid traditional rice dosa as rice is not a complex carb and may cause increase in blood sugar level.  Soya, ragi, jowar is best option to keep your blood sugar level in control and add essential nutrients in your diet. 

Here are some healthy options of diabetic friendly Dosa:

Oats Dosa

Ragi Dosa

Green gram Dosa ( pesarattu)

Mixed dal Dosa

Methi missi roti

Though Methi paratha is much popular option as a routine breakfast but for diabetic patients, it is important to avoid excess oil and frying method of cooking. Methi missi roti can work as an excellent healthy alternative to routine Methi paratha. For making that, you need to take wheat or multigrain flour, add finely chopped onion, green chili, dry spices and coriander leaves. Kneed the flour like we kneed for routine roti and roast this from both side on tawa.

Your tasty Methi missi roti is ready, you can serve this with vegetable raita. 

Vegetable pancakes

Vegetables pancakes are another easy, tasty and nutritional breakfast option for diabetic patients. For making this, you need to take, oats flour (½ cup) and besan or gram flour (½ cup). Now, add grated vegetables of your choice (carrot, cucumber, etc.), next add routine spices (red chili powder, turmeric power, coriander powder) and salt. If you want, you may add green chili-ginger-garlic paste, add little water and make a smooth batter. Now, spread the batter slowly on tawa by applying little oil. And cook it from both sides. Your tasty and healthy vegetable pancakes are ready to enjoy. 

As a variation, you can try chana dal pancakes too. Chana dal is good source of protein and great option for diabetic patients. 

Veg Dalia

Dalia or bulgur wheat is another whole grain that has low GI index. It is high in fiber and highly nutritious too. Dalia is a good source of complex carbohydrate. It absorbs slowly and keep your blood sugar under control. For making a quick breakfast, you can dry roast Dalia (for 15-20 minute) previously and store it in an air-tight container. While making it, you just need to add tadka, and sauté the vegetables of your choice. As next step, add enough water (double the quantity of Dalia) and pressure cook it for 2-3 whistle. Your tasty –healthy breakfast is ready to enjoy. 

So, these were some easy vegetarian breakfast options for diabetic patients? Which one you like most? Share in comment section. 


This post is a guest post by Dr. Surbhi Prapanna.

Dr. Surbhi Prapanna is a homeopathic therapist by profession and a writer, blogger and author by passion.  She is a mommy of two cute girls. She is a “Gold medalist” in homeopathy and has more than 5 years of experience in clinical and academic homeopathic field. She believes in the concept of real food and green living. And love to share her parenting journey and areas of expertise through her blog Surbhiprapanna.com.

Disclaimer:

This post has been written for information purpose only. Please consult your doctor before making any significant changes to your diet. 

47 comments:

  1. Thanks you so much dear for this amazing opportunity. I had a great time while writing this post. Hope readers will like it.

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    1. Thanks Surbhi for the detailed post for our blog readers, surely they all will like the post.

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  2. Oh these are very helpful for vegetarians. We should make sure the right food is eaten and not just anything that is cooked in the house though it is difficult.

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    1. Initially it is difficult but with these easy Indian version of healthy breakfast now things will be smooth at all homes.

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  3. Vegetable pancake and mixed daal dosa is my go-to weeknight dinner option. Diabetic people feel restricted when it comes to eating options but making a few changes in preparation can satisfy their taste buds.

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    1. The restriction is lifted if we look carefully and plan things accordingly.

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  4. Awesome recipe Surbhi..loved each one of them..very healthy for diabetics. Especially the methi missi roti is also very tasty.The veg pancakes are drool-worthy

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    1. Veg pancakes is the one which I am going to try for my Sunday breakfast.

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  5. This is very helpful . It is such a condition that it requires daily care, so having these options is great for regular menu ideas

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    1. Daily care with healthy eating becomes easier to maintain the health.

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  6. That's very helpful diet ideas for the diabetes patients. My father is diabetic this post will help to do healthy meal planning for him

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    1. Glad this post will be looked by you for the reference.

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  7. Oh these are great options for healthy breakfast . I will definitely show it to my mom as she is a diabetic patient.

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    1. Surely, go ahead. Hope she likes them as all are Indian breakfasts.

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  8. Thanks for sharing these recopies and these are so easy to make, even I love making oats dosa and but now I have so many to add in my breakfast options!!

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    1. Oats dosa is so healthy variant of the Dosa.

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  9. These are some great recipes. Would try my hands on it for sure. Good to see people are getting more and more aware and health conscious too. Great post thanks for sharing.

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    1. Caring for health is the top priority and it will surely come from having a healthy food.

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  10. Really These are some great recipes. Will try them for sure. Very nice and good to know that now people are more interested towards healthy food options for any occasions. Thanks for sharing.

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    1. Healthy eating is the norm for all now as all have understood to have a clean eating habit.

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  11. My mother in law was a diabetic and we were very vigilant about what was cooked at home. These r some great ideas and options shared. Idli n dosa ruled our menu too.

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    1. Idli is steamed and is always a great option for the breakfast.

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  12. This is definitely a great post as diabetics have issues to find the right food that might not effect their health.

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  13. Will share these recipes with my mom and mom-in-law to make for my dad and father-in-law. Thanks for sharing.

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  14. These are some really good and healthy breakfast options. The best part is that though they are healthy and low on calories, there is no compromise on taste. My pick of the lot are Ragi Idli, Rago Dosa, and Methi Missi Roti.

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  15. Thanks for sharing this. These recipes are really helpful for diabetic patients. My uncle is diabetic patient. I am sharing this article with them.

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  16. Wow, we have a comprehensive list here. I was unaware that Dhokla can be eaten by diabetic people too. I will surely try to pick few of the breakfasts and try to make it at home.

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  17. very useful information. Have tried the idli and dosa recipes so far..wanna try the rest.

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  18. I will save this post & keep referring this coz I have some patients who are diabetic & ask for dietary advice.

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  19. Great list , We are having all this in our breakfast but never knew that these breakfast are great even for diabetes person.

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  20. This isna brilliant list and so much to learn and share from. And for something this common we all have to be aware . Thanks for sharing

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  21. Hey there. Thanks for compiling this list. It's indeed good to know what we can keep in handy if there are any diabetics at home or if any guest enters.

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  23. Passing this on to my mother who has recently been diagnosed with diabetes. Loved the twist of adding methi in missing roti.

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  24. I think if you had added a picture to all these food items, it would have been very much relatable :)

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  25. oat dosa sounds really exciting. i was looking for healthy breakfast options. this comes up as bonus because the food ideas are good for diabetic person

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  26. Surbhi is a powerhouse of information when it comes to healthy Indian meal options! Most of these are staples in my home too and will try the others out soon.
    Noor

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  27. Happy to know about vegetarian variants for diabetic patients. One of my knowns are diabetic as well vegetarian. Will share this blog with them to mollify their struggle. Thank you

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  28. Amazing Surbhi. We tend to overlook our Indian foods when it comes to diabetes or any other diseases. Such a beautiful spread of options for all.

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  29. I am not a diabetic yet I agree with all your recommendations. In fact some of these breakfast options are my favorite. For example, Dosa and Idlis. Thanks for the comprehensive list of vegetarian options for diabetic people.

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  30. These are some really great options for Diabetics. Usually Indian brekkies are loaded with high glucose and hence these are great substitutes!

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  31. These are some really useful practical tips and suggestions. Even though I'm not diabetic, I feel that South Indian food is the best Indian Breakfast, with the idli, dosa and uttapam. Its light on the stomach, but so yummy.

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  32. Sadly all Indian breakfast options have high glycemic index and hence not suitable. You have come up with some really great alternatives.

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  33. Wow such amazing healthy post. This is a great list for diabetic people and how they can manage healthy tasty options and not miss out on some of the amazing Indian breakfast. I may try some of these to see how tasty they are.

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  34. It is quite commendable the way you have mentioned all the food that is viable for diabetics. Sugar levels are dangerous and if left unoticed it creates adverse effect. Stay healthy stay fit.

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  35. These are some great option for breakfast . I will try to suggest this to my mom as she is a diabetic patient

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  36. This is such a well jotted down list. I'm surely going to try out these recipes 👍👍 thanks for sharing :)

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