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 26 major points of Diabetes Care

 


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26 Major Points of Diabetes Care + 10 Healthy Diabetic Indian Recipes

India accounts for a significant amount of the world diabetic population. In fact all of us probably have a diabetic in the family or among our friends. It is important to remember that diabetes is not a disease. Diabetes is a body condition in which there is either less production of insulin, or lack of proper response to the insulin hormone produced in the pancreas.

Stuffed Nachni Roti, Healthy Ragi RotiStuffed Nachni Roti, Healthy Ragi Roti

Insulin is important for us because it helps cells absorb glucose for converting into energy. Diabetes leads to accumulation of glucose in the blood, and is hence also referred to as ‘blood sugar’. Diabetics need to take special care to keep their blood sugar in control.

ABC of diabetes care, 26 Major Points of Diabetes Care

A. Avoid eating too much at a time; instead have small and frequent meals through the day. Try Nourishing Barley Soup in between meals. 

Nourishing Barley Soup

Nourishing Barley Soup

B. Bananas, mangoes, grapes, chickoos and custard apples fall under the ‘no-no’ list.


C. Check your blood sugar levels at least once every two months.
D. Do not miss out on addinf seeds like flax seeds, pumpkin seeds, chia seeds etc. to your meals. Learn How to Eat Flax Seeds. 

How To Eat Flaxseeds, Health Benefits

How To Eat Flaxseeds, Health Benefits

E. Exercise helps increase insulin production and control blood sugar levels and keeps the heart healthy. 
F. Fats and oils should be limited to 3 teaspoons per day.
G. Go for an eye check up at least once every two years.
H. High saturated fatty acid nuts like cashew nuts. should be avoided. Instead opt for walnuts and almonds. 
I. Including sprouts in youe diet help to curb diabetes; have it in any form at least thrice a week. Have Sprouts Pancake for snacks or dinner. 

Sprouts Pancakes

Sprouts Pancakes

J. Juices and aerated drinks are sugar-laden and should be restricted.


K. Knock out white rice from your meals and replace it with fibre-rich brown rice occasionally. Opt for 1/2 serving of Fenugreek and Mushroom Brown Rice. 

Fenugreek and Mushroom Brown Rice

Fenugreek and Mushroom Brown Rice

L. Lunch and dinner is incomplete without a bowl of salad. Try Minty Apple Salad.

Minty Apple Salad

Minty Apple Salad

M. Methi seeds (6 to 8) soaked overnight and had on an empty stomach in the morning are beneficial.
N. Notify your doctor immediately on noticing any injuries on your body.


O. Opt for whole grains like whole wheat, bajra, ragi, jowar, quinoa, oats etc. Try Oats Methi Muthia.

Oats Methi Muthia

Oats Methi Muthia

P. Pressure cooking, stir-frying, baking and tava cooking are healthier cooking options than deep-frying. Try the tava cooked Oats Moong Dal Tikki.

Oats Moong Dal Tikki

Oats Moong Dal Tikki

Q. Quit alcohol and smoking.


R. Refined foods like maida and its products like white bread and biscuits need to be restricted. Multigrain Roti is a good breakfast option.

Multigrain Roti, Healthy Multigrain Chapati

Multigrain Roti, Healthy Multigrain Chapati

S. Sweets made with sugar substitute and low cal ingredients can be opted occasionalyy to satisfy your sweet tooth. Try Diabetic friendly Malai Peda. Restrict yourself to 1 or 2.

Malai Peda, Diabetic Friendly

Malai Peda, Diabetic Friendly

T. Take your medicines and / insulin injections as per the doctor’s advice.
U. Use low-fat dairy products instead of high fat counterparts. Mint Raita is a sneak way of combining veggies and curd.

Mint Raita for Weight Loss, Healthy Pudina Raita

Mint Raita for Weight Loss, Healthy Pudina Raita

V. Vegetables are of extreme importance - consume at least 3 to 4 servings every day. Try a Bengali Subzi - Baingan Bhaja.

Baingan Bhaja, Bengali Begun Bhaja

Baingan Bhaja, Bengali Begun Bhaja

W. Wash your feet with a mild soap and lukewarm water daily once you get home.
X. Excess weight is a ladder to other health complications; so try and maintain your weight at a healthy level.


Y. Yam, potato and sweet potato are carbohydrate-laden vegetables and best avoided.
Z. Zip up your diet with at least two fibre-rich fruits daily. If you don't like whole fruits, have it in the form of Orange Grapefruit and Mint Salad.

Orange, Grapefruit and Mint Salad

Orange, Grapefruit and Mint Salad


Enjoy our collection of healthy Diabetic recipes below to go with our 26 major points of Diabetes Care. Happy healthy and happy cooking.

26 Major Points Of Diabetes Care



1.

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gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | with 17 amazing pictures. gavarfali ki sukhi sabzi is a lip-smacking dry sabzi that combines beautifully with phulkas fresh off the tava! The benefits of fibre-rich cluster beans are enhanced by the introduction of flavour-imparting garlic, which also keeps blood sugar and cholesterol levels under control. Gavarfali ki sukhi sabzi is basically from Rajasthan but this is not the tradional Rajasthani gavarfali sabzi as we have made it healthier by making variations in the recipe. To make gavarfali ki sukhi sabzi, clean and wash gavarfali. Unlike french beans, cluster beans take a long time to cook so they are steamed or pressure cooked but with this recipe we have cooked it in a pan so choose tender cluster beans as the mature one's are hard. Chop them into 1" pieces. Further, heat the oil in a broad non-stick pan and add the cumin seeds. When the seeds crackle, add the onions you can also add potatoes and tomatoes, garlic paste and turmeric powder and sauté on a medium flame for 2 minutes. Add the cluster beans, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the coriander-cumin seeds powder and chilli powder and mix well. Cover with a lid and again cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve cluster beans Indian vegetable hot. Do not ever over cook gavarfali or else they will turn flavourless. This gavar ki sabzi is made with minimum of ingredients that are easily available in each and every Indian household. My mother had taught me this healthy gavarfali sabzi when I was learning as it is a supremely basic dish and can be cooked once in a week for any meal. As the sabzi is dry, you can easily carry it with you in your lunch box or can pack it for your kids tiffin box. Gavrafali is one of the vegetables that provide umpteen amounts of fiber. This sabzi lends 4.1 g of fiber per serving which is 16% of your day’s requirement. Fiber has many key roles to play in our body. The most common one is to keep us free of constipation by helping in easy bowel movements. Fiber helps maintain normal blood circulation too. It helps to prevent clots in the arteries, which carry blood to the heart, and thus prevents heart disease. Good healthy heart sabzi and low cholesterol sabzi. Enjoy gavarfali ki sukhi sabzi | gavar ki sabzi | gavarfali sabzi | dry gavarfali sabzi | Indian diabetic gavarfali sabzi with detailed step by step recipe photo and video.

2.

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healthy gehun ki bikaneri khichdi recipe | gehun ki khichdi for diabetes | whole wheat khichdi | protein rich gehun moong dal ki bikaneri khichdi | with 35 amazing images. healthy gehun ki bikaneri khichdi recipe | gehun ki khichdi for diabetes | whole wheat khichdi | protein rich gehun moong dal ki bikaneri khichdi is a healthy one dish meal. Learn how to make gehun ki khichdi for diabetes. To make healthy gehun ki bikaneri khichdi, clean, wash and soak the wheat in enough water in a deep bowl overnight. Drain well. Grind the wheat to a coarse paste in a mixer without using any water. Keep aside. Clean, wash and soak the moong dal in enough water in a deep bowl for 2 hours. Drain and keep aside. Heat the ghee and oil in a pressure cooker and add the cumin seeds, green chillies and asafoetida. When the seeds crackle, add the ground wheat and moong dal and sauté on a medium flame for a few seconds. Add 3½ cups of hot water, salt and turmeric powder, mix well and pressure cook for 6 whistles. Allow the steam to escape before opening the lid and mix well. Serve immediately with low-fat curds. Inspired by heart-warming Rajasthani Cuisine, whole wheat khichdi is sumptuous and tasty enough to make a complete meal. Replacing rice with whole wheat enhances the fibre and iron content of this recipe, thus making it suitable for diabetes, weight watchers and heart patients. The combination of whole wheat and moong dal (cereal and pulse) makes this a high protein fare, while the use of minimal amounts of oil gives a health touch to the protein rich gehun moong dal ki bikaneri khichdi. The Indian spices added in whole wheat khichdi also have proven health benefits. The cumin seeds and asafoetida are known for their digestive benefits, the green chilli for its antioxidants and the turmeric powder for its anti-bacterial property. Carefully made with well-chosen ingredients, this healthy khichdi is a must try with a bowl of curd. You can make your choice between full fat curd and low fat curd. Tips for healthy gehun ki bikaneri khichdi. 1. Whole wheat is difficult to cook and so has to be soaked overnight. If you want to make for dinner, ensure you soak it to for at least 10 to 12 hours. 2. Blend the soaked and drained wheat into a coarse mixture only. This will lend a good texture to the khichdi. 3. Serving the khichdi is very important, else it might thicken with time. Enjoy healthy gehun ki bikaneri khichdi recipe | gehun ki khichdi for diabetes | whole wheat khichdi | protein rich gehun moong dal ki bikaneri khichdi | with step by step photos.

3.

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Everyone’s a great cook when it comes to making these simple rotis. Whole-wheat flour rotis with the essence of Indian spices cooked in just ¼ tsp of oil per roti to please the palate of a diabetic who has to abstain from relishing those sumptuous delicacies at his favourite restaurant.

4.

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masala karela recipe | karela masala | karela masala sabzi | dry bitter gourd sabzi | masala karela is a quick fix healthy Indian accompaniment to wheat flour chapatis. Learn how to make karela masala sabzi. masala karela is made from karela, onions, cauliflower, lots of coriander, besan and Indian spices. To make masala karela, heat the oil in a broad non-stick pan, add the bitter gourd slices and mix well. Cover with a lid and cook on a medium flame for 10 to 12 minutes or till they turn brown in colour, while stirring occasionally. Add the prepared mixture, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally. Serve immediately. You will be amazed by how effectively grated cauliflower masks the bitterness of karela, making dry bitter gourd sabzi a delicacy that even kids would not mind eating. Perked up with onion, coriander and spice powders, karela masala is a treat to the taste buds, and a wonder food for your body too, as karela contains at least three active substances which are known to exhibit anti-diabetic properties. These have been known to have a blood glucose-lowering effect and thus beneficial for a diabetics. In this karela masala sabzi, we have further made it more healthy by cooking it in only 2 tsp of oil. 100 calories, 10 g of carbs and 4 f of fiber is what you gain from 1 serving of this sabzi. This high fiber count is beneficial for heart patients too. It has a cholesterol lowering effect. With a low sodium count and good potassium count, this karela masala sabzi benefits those with hypertension too. All they need to do is restrict the amount of salt being added as per their daily limit suggested. Tips for masala karela. 1. Slice the karela thinly, so it is easier to cook. 2. Serve the sabzi immediately to enjoy its freshness. Enjoy masala karela recipe | karela masala | karela masala sabzi | dry bitter gourd sabzi.

5.

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methi and moong sprouts wrap recipe | sprouted moong wrap | sprouted moong roll for weight loss | healthy Indian wrap for diabetes | with 44 amazing images. methi and moong sprouts wrap recipe is a one dish Indian meal which is sure to satisfy you in a healthy way. Learn how to make sprouted moong roll for weight loss. To make methi and moong sprouts wrap, first make the garlic spread by heating oil, sautéing garlic and onions and adding them to curd. Mix well and add chilli powder, asafoetida and salt and mix well. Then make stuffing. Heat the oil in a broad non-stick pan, add the green chillies and sauté on a medium flame for 15 seconds. Add the fenugreek leaves and sauté on a medium flame for 1 minute. Add the sprouted moong, turmeric powder and salt, mix well and cook on a medium flame for 1 minute. Add the lemon juice and mix well. Divide the spread and stuffing into 4 equal portions and keep aside. Finally make the wrap. Heat a non-stick tava (griddle) and lightly cook each chapati on it on both the sides. Place the chapati on a clean, dry surface and spread 1 portion of the methi and moong sprouts stuffing in the centre of the chapati. Spread 1 portion of the garlic-onion spread evenly over it and roll it up tightly. Serve immediately. These sumptuous healthy Indian wrap are perfect to have for brunch or dinner, or as a meal on the go. Interestingly, the methi and moong sprouts wrap is also a good way to make use of leftover chapatis. So it is time saving too! The use of fibre-rich ingredients like methi and moong make this diabetes sprouted moong wrap an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because it stimulates the production of insulin. Fibre benefits by managing blood cholesterol levels and helping in weight loss. Moong and methi in sprouted moong roll for weight loss are also a good source of antioxidants , Vitamin A too, which helps to add a glow to your skin and aid in vision too. With good amounts from these 2 ingredients it will also ensure a good haemoglobin level. Protein, B vitamins, magnesium, phosphorus, potassium and zinc are few other nutrients this healthy Indian wrap for diabetes has to offer. With a multi-nutrient make up, there is no reason to not include this wrap in your diet. Tips for methi and moong sprouts wrap. 1. Boil the sprouted moong till they are done, but they should yet maintain their crunchiness. 2. Keep the stuffing and spread ready, but assemble it just before serving, to avoid it from being soggy. Enjoy methi and moong sprouts wrap recipe | sprouted moong wrap | sprouted moong roll for weight loss | healthy Indian wrap for diabetes | with step by step photos and video.

6.

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mixed sprouts salad recipe | healthy sprouts salad | sprouts salad for weight loss | Indian sprouts salad benefits | with 21 amazing images. mixed sprouts salad recipe | healthy sprouts salad | sprouts salad for weight loss | Indian sprouts salad benefits is an absolutely healthy salad fit to be a meal in itself. Learn how to make sprouts salad for weight loss. To make mixed sprouts salad, combine the mixed sprouts, coriander, radish, tomatoes, fenugreek leaves and salt in a deep bowl and mix well. Keep aside. Heat the oil in a small non-stick pan, add the green chilli and asafoetida and sauté on a medium flame for a few seconds. Pour this tempering over the salad and mix well. Just before serving, discard the green chilli and serve immediately. This is an unusual salad, in which mixed sprouts combine with tomatoes, radish, fenugreek leaves and chopped coriander, to provide an appreciable mix of nutrients that help balance your blood sugar levels. The healthy sprouts salad is further enhanced with a tempering, which helps to boost the flavour of the crunchy and juicy veggies. It’s nice refreshing flavour and pleasing mouth-feel make you feel truly pampered in a nourishing way. Sprouts are a wealth of nutrients. Fibre and protein are two key nutrients that this sprouts salad for weight loss provide. Obese people, diabetics and heart patients all can benefit from these nutrients and aim at managing blood sugar levels and blood cholesterol levels. This Indian sprouts salad has a few more health benefits. Radish is a good source of vitamin C- a nutrient needed to have strong gums and a strong immunity. Tomatoes, on the other hand, are rich in lycopene and vitamin A – both of which are antioxidants and help in reducing oxidative damage to cells in the body. All these together help to maintain the health of organs. Tips for mixed sprouts salad. 1. The boiled sprouts for this recipe should be well cooked, but not mushy. So be careful not to over cook them. 2. Fenugreek leaves can be replaced with chopped mint if you like. 3. Some finely chopped onions would be a good addition to this salad if you are not Jain. Onions are a good source of antioxidant quercetin which helps to reduce inflammation in the body. Enjoy mixed sprouts salad recipe | healthy sprouts salad | sprouts salad for weight loss | Indian sprouts salad benefits | with step by step photos.

7.

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moong soup recipe | whole green moong dal soup | healthy diabetic moong soup | with 15 amazing images This old-fashioned moong soup recipe is sure to bring back memories of momma’s loving care. Guaranteed to rejuvenate you on a tiring day, this soothing whole green moong dal soup is pressure cooked and mildly flavoured with a tempering of cumin seeds and curry leaves. Chock-full of protein, iron and fibre, this healthy diabetic moong soup is made diabetic-friendly by using just a teaspoon of oil. Mung is rich in Folate,Vitamin B9 or Folic Acid helps your body to produce and maintain new cells, especially red blood cells. I would like to share some important tips to make the perfect moong soup recipe. 1. Put the moong in a deep bowl and add enough water. Cover and soak the moong for 8 hours. 2. Pressure cook the moong for 3 whistles. Allow the steam to escape naturally before opening the lid. Do not drain the water. This water is loaded with nutrients leached out from the moong daal and we are going to use it for our Moong Soup. Enjoy this easy-to-digest healthy heart soup, as Moong being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. They help in the free flow of blood and good for heart in healthy heart moong soup. Serve moong soup recipe hot and fresh for the best consistency. Enjoy how to make moong soup recipe | whole green moong dal soup | healthy diabetic moong soup with detailed step by step photos below.

8.

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nutritious thalipeeth recipe | healthy multigrain thalipeeth | jowar bajra thalipeeth | thalipeeth for diabetes | With 17 amazing images. nutritious thalipeeth is a nourishing breakfast idea which is made by a healthy combination of flours. Learn how to make thalipeeth for diabetes. This jowar bajra thalipeeth is made of a combination of flours, vegetables and spice powders, which together make it a rich source of protein, iron, fiber and folic acid. The cabbage used in this recipe is a good source of vitamin C. While some amounts of vitamin C will be lost in cooking, you can benefit from the remaining. It will help boost your immunity. To make nutritious thalipeeth, combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Divide the dough into 6 equal portions and keep aside. Heat a non-stick tava (griddle) and grease it lightly using 1/8 tsp of oil. Wet your fingers, place a portion of the dough on a hot tava (griddle) and pat it with the help of fingers to make a 100 mm (4”) diameter circle. Cook on both the sides, using 1/8 tsp of oil, till it turns golden brown in colour from both the sides. Serve nutritious thalipeeth immediately. Neither a roti nor a dosa, the Maharashtrian healthy and tasty multigrain thalipeeth is a wonderful satiating delicacy! Sumptuous and filling, this easy and quick snack is also an ideal choice to avoid fluctuations in blood sugar levels in between meals. One nutritious thalipeeth is the suggested serving size for diabetes. Serve them with garlic chutney for an added flavour boost. Onions are known to be heart-friendly because of the presence of phytochemical in them. This thalipeeth for diabetes is also suitable for heart patients and healthy individuals. Tips for nutritious thalipeeth. 1. Cabbage can be replaced with any other green veggie like chopped methi or spinach. 2. Patting the dough directly on the tava is a signature way of making thalipeeth. Ensure to pat it well from all sides, to get a uniform thalipeeth. 3. While the authentic thalipeeth is made with oodles of oil, this healthy version is made with minimal oil for greasing. So cook on a slow flame to ensure it is well cooked from inside. Enjoy nutritious thalipeeth recipe | healthy multigrain thalipeeth | jowar bajra thalipeeth | thalipeeth for diabetes.

9.

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cucumber dip recipe | cucumber curd dip | Indian healthy kakadi dip | with 19 amazing images. cucumber dip recipe | cucumber curd dip | Indian healthy kakadi dip is a healthy snack for evening hunger pangs. Learn how to make cucumber curd dip. To make cucumber dip, combine all the ingredients in a deep bowl and mix well. Refrigerate for at least 1 hour. Serve chilled with vegetable crudités or crackers. There are some who vow by fried foods, while there are others who are health conscious and constantly looking for healthy and tasty recipes. Believe it or not, there is no divided opinion on this brilliant combination of cucumber curd dip. This light and wholesome Indian healthy kakadi dip when served with vegetable crudités makes a great mid-afternoon snack. Choose fibre rich veggies with slight crunch like carrots, radish, capsicum and cucumber. Serve the cucumber dip chilled to enjoy its flavours. This peppy mint-flavoured cucumber dip is rich in calcium and protein thus making it a wise pick for diabetics and heart patients along with weight-watchers too! Tips for cucumber dip. 1. Though we have used hung curd to make this dip, when you are short of time you can use thick curd. 2. Ragi and oat crackers are a nourishing accompaniment to this refreshing curd-based dip. Enjoy cucumber dip recipe | cucumber curd dip | Indian healthy kakadi dip | with step by step photos.

10.

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raw papaya and cabbage stir fry recipe | healthy raw papaya stir fry | low calorie vegetable stir fry | Indian style stir fried raw papaya and cabbage | with 18 amazing images. raw papaya and cabbage stir fry recipe is a low calorie, low sodium stir-fry to suit the Indian palate! Learn how to make Indian style stir fried raw papaya and cabbage. To make raw papaya and cabbage stir fry, heat the oil in a broad non-stick pan and add the mustard seeds. When the seeds crackle, add the asafoetida and green chilli and sauté on a medium flame for a few seconds. Add the raw papaya, cabbage, capsicum, turmeric powder and salt and sauté on a high flame for 2 minutes. Add the lemon juice and mix well. Serve immediately garnished with coriander. Grated raw papaya, shredded cabbage and thinly sliced capsicum emerge as a perfect team in this recipe, complementing each other in looks, flavour and texture. Flavoured with a traditional tempering, the lip-smacking low calorie vegetable stir fry is an easy and tasty fare. Healthy raw papaya stir fry has other benefits to its credit as well! The high levels of vitamin A and vitamin C in this recipe is a boon to mankind. These 2 vitamins act as an antioxidant and help to fight harmful free radicals in the body as well as build our defense against various bacteria and viruses. They add glow to our skin as well. The little fibre it lends is beneficial for the gut. It will also help is adding a satiety value. We recommend this Indian style stir fried raw papaya and cabbage for healthy individuals of all ages. heart patients, diabetics, cancer patients and weight-watchers along with women with PCOS can also opt for this healthy stir fry. A bowl of healthy soup is the best accompaniment to stir fry at dinner time. Tips for raw papaya and cabbage stir fry. 1. After adding the veggies, saute on high flame to reduce cooking time and also to maintain the crispy texture of the veggies. 2. Do not cook after adding lemon juice. It might add a slightly bitter taste to the stir fry. 3. We recommend you have this stir fry as close to the cooking time as possible. This is because vitamin C is a volatile nutrient and some of it is lost on exposure to air. Enjoy raw papaya and cabbage stir fry recipe | healthy raw papaya stir fry | low calorie vegetable stir fry | Indian style stir fried raw papaya and cabbage | with step by step photos.

Reviews

26 major points of Diabetes Care
 on 21 Jun 18 11:13 AM
5

Being diabetic, tips given and foods mentioned by TarlaJi will definitely help me in controlling my sugar level. Sabita, my wife made karela masala subzi for me. karela complimented with cauliflower and besan really taste good. She also made gavarfali sukhi subzi, that also taste good. Sabita was very happy because I liked both subzis. will tried recipes from this collection.