Nutritional Facts of Karela Tikkis, Bitter Gourd Tikki Recipe

This calorie page has been viewed 703 times Last Updated : Dec 06,2019



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Karela Tikkis, Bitter Gourd Tikki Recipe

How many calories does one Karela Tikkis have?

One Karela Tikkis gives 34 calories. Out of which carbohydrates comprise 18 calories, proteins account for 7 calories and remaining calories come from fat which is 10 calories.  One Karela Tikkis provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Karela Tikkis Recipes. Though unpleasantly bitter, karela tops the list of diabetes-friendly foods. It contains 'gurmarin', a polypeptide that works like insulin in our body and helps to regulate blood sugar levels.

Combine karela with carrot and low-fat paneer to make these surprisingly delicious Karela Tikkis.

Moreover potatoes have been replaced with oats as binding agent. Potatoes have high glycemic index and hence have been avoided in these Karela Tikkis for Diabetes. Oats, on the other hand, contain ‘beta-glucan’ which are also known to help manage diabetes.

All the veggies used in these Bitter Gourd Tikkis add a dose of fiber, which too help to control blood sugar levels.

In all, these Karela Tikkis are a perfect snack for Diabetics. With these tikkis, you will overcome the notion that karela is extremely bitter. All the flavour enhancers like lemon juice, coriander and green chilli paste show their magic very well.

Serve Karela Tikkis with diabetic-friendly Garlic Tomato Chutney or Mint and Onion Chutney.

Is  Karela Tikkis healthy?

No, this is not healthy. Let's see why.

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Karela ( bitter gourd) : Anyone who has just been detected with diabetes is advised to eat karela by all. Many studies have shown that they contain insulin like substances which help to keep blood sugar under control. Moreover the carb count of this gourd is also low, which is an added advantage for diabetics. Bitter gourd not only reduces intestinal disorders like constipation but is equally beneficial for Irritable Bowel Syndrome (IBS). See detailed benefits of bitter gourd karela

2. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

3. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

4. Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

5. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

6. Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

7. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

8. Green Garlic (hara lahsun) : The most peculiar benefit of green garlic is due to its active ingredient, allicin. This works as a powerful antioxidant to boost your immune system and prevent against common infections like cough and cold as well as chronic diseases like cancer. It protects the heart by maintaining the levels of cholesterol in the body. It also soothes the digestive tract by treating intestinal microbes. Just chop green garlic and use it creatively to make rotis, pancakes, chutney etc.

9. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

10. Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

 

Can diabetics, heart patients and over weight individuals have Karela Tikkis?

Karela Tikkis – A Nourishing Snack for Diabetes, heart and weight loss.   Karela, also called as Bitter gourd, is not a highly acceptable vegetable by many. But this Karela Tikki will probably change your opinion about this veggie. Turn to these non-fried tikkis if you do not like a subzi out of karela. While Karela Juice is often suggested for diabetics to keep blood sugar levels under check, this is a variation to opt for when you want to try something new and yet flavourful. The additional veggies – carrot and peas provide some amount of fiber, which too helps in controlling blood sugar levels.

Cornflour and potatoes which have a high glycemic index and thus are not considered healthy for diabetics have been avoided completely. Instead high fiber oats and protein rich low fat paneer have been used. Both these nutrients further help to manage diabetes.

Finally the tikkis have been cooked with Peanut oil, which has a good amount of MUFA (mono unsaturated fatty acids) to reduce inflammation in the body and thus prevent the onset of other chronic diseases like heart disease. Serve them green chutney and you are in for a nourishing snack option. Remember not to go overboard, 2 to 3 tikkis should suffice at snack time.  

Can healthy individuals have Karela Tikkis?

Yes. Everything is healthy about this recipe. 

Healthy Chutney to have Kaelra Tikkis with:

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  

Karela Tikkis is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 34 calories that come from Karela Tikkis?

Walking (6 kmph) = 10 mins

Running (11 kmph) = 3 mins

Cycling (30 kmph) = 5 mins           

Swimming (2 kmph) = 6 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per tikki% Daily Values
Energy34 cal2%
Protein1.7 g3%
Carbohydrates4.4 g1%
Fiber0.9 g4%
Fat1.1 g2%
Cholesterol0 mg0%
VITAMINS
Vitamin A240.9 mcg5%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C8.2 mg20%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.8 mcg3%
MINERALS
Calcium57.6 mg10%
Iron0.3 mg1%
Magnesium13 mg4%
Phosphorus44.4 mg7%
Sodium18.1 mg1%
Potassium47 mg1%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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