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South Indian Breakfast For Diabetic People

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There is a general belief that because south Indian breakfast comprises of a lot of rice, hence it is not suitable for diabetic patients. But that is really not true. Again the trick here is moderation and ensuring that you cook with minimal oil. In fact the breakfast spread on the south Indian front can be rather elaborate and a treat for diabetic patients. Here are some healthy options that you can have for breakfast-


Idly’s with oats and semolina


Though it is traditionally made with rice, idly is not laden with oil or unhealthy fats. The starch here in moderation is good for your health. But remember opt for the steamed version and use light ghee rather than oil. You can add oats and semolina to make idly’s that are healthier. About half a cup of each should be soaked overnight in 1/4 cup of yogurt. In the morning, just churn them in the blender. Add salt and then steam in the idly maker.


Ragi Dosa

Dosa too contains rice but has more of lentils that makes it a lighter version. You can try adding this Ragi dosa recipe that is tad fibrous and delicious on taste too. Plus Ragi is highly suggested for diabetic patients for sugar level management. Soak 1/2 cup each of Ragi and Urad dal separately for 3-4 hours. Then grind them separately and let it ferment overnight. In the morning mix it up together and add salt. Cook in a couple of drops of oil.


Oats Upma


The classic semolina upma is laden with too much starch for a sugar patient. So this oats alternative is quite delicious and also healthy. You need about 2 cup of quick cooking oats and chopped vegetables of your choice like onions, tomatoes, capsicum, etc. Toast oats and keep separately. Now heat some oil and add chopped ginger and chillies along with mustard seeds and urad dal. Throw in your veggies now. Add curry leaves and yogurt. Finally add your oats and season. Mix well and consume a bowl of this for breakfast.

Multi-Grain Vada

A deep fried vada is rather tempting and is safe to be consumed as long as you stick to just a piece of tow. The good thing is that vada is made with urad dal, which is healthy and fibrous. Plus it has curry leaves and ginger too, which helps in maintaining sugar. Simply soak 1/2 cup of urad dal and to it add 1/2 cup of multigrain atta. Then cook the traditional way.

Condiments and drinks


When its drinks, filter coffee is the way to go for south Indian breakfast, but don’t have it with full-fat milk. Instead opt for a blend of 1/2 water and 1/2 milk or take low fat milk in your coffee. Also, the coconut chutney served with these staple meals are high on healthy fats. But too much coconut is not good for diabetes. So avoid having more than a small bowl. Instead have more of onion or tomato based chutneys. If you are not a coffee person, think of coconut water, served abundantly with south Indian breakfast dishes is another add-on for diabetic patients. So, say yes to a wholesome and healthy breakfast that any sugar patient can have.


posted Jun 30, 2016 by Kiran

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continental breakfast

Continental breakfast is often considered to be synonymous with healthy - but that is really untrue, especially for diabetic patients. With rising sugar levels, the last thing you should is break your fast with layers of dairy and greasy bacon. But thankfully there are some great continental breakfast recipes for those who suffer from diabetes-


Sugar-free muesli

sugar free muesli

If on the run, then muesli is perhaps one of the greatest breakfast for you and it is low on calories and high on fibre. But before you just pick a pack off the rack make sure that you read through the ingredients. There should be no sugar substitute, artificial preservatives and also synthetic sweeteners here. Go for muesli that is devoid of dried fruits, which contain sweetening agents. Instead just get a pack of regular muesli that is made with oats, rye, etc. and add fresh chopped fruits here. Also, think of using yogurt instead of milk here because of the goodness of the probiotics, which are essential for diabetic people.


Eggs Different Ways

egg white

It is best to miss the egg yolk due to the high cholesterol in it, but if you must use 1 whole egg and 2 egg whites to prepare your egg-treat. This can be done in different ways like omelets or even scrambled. Just whip up the eggs and then cook them on a non-stick pan. Add little salt and pepper in the end for seasoning.


Multigrain pancakes


This pancake is without sugar and makes use of fresh fruits for adding some taste. The basic batter includes 1/2 cup all-purpose flour, 1/2 cup whole-wheat flour, 1/4 cup quick-cooking oats, 1/4 cup cornmeal, 1 teaspoon baking powder, 1/2 teaspoon salt, 1 large egg, 1/2 cup plain low-fat yogurt, 3/4 cup nonfat milk. Whip up your ingredients together to make the thick batter. Now the best part is that to this batter, you can add vegetable puree like spinach or even crushed corn and other veggies. The idea is to give you the wholesome goodness of a continental breakfast without making it sweet. And if you do care for a sauce, take a bit of dijon mustard or some low fat greek yogurt, which is whipped in garlic and olive oil. The end result is sugar-free and healthy pancakes for diabetes.


Green Smoothie

The entire idea of having a green smoothie is not only to give you a high dose of nutrients but also to help you flush out toxins. It contains celery and coriander along with lots of healthy vegetables and fruits that are ideal for managing your sugar levels. For this recipe, you need your favorite green fruits think green apples and kiwi. Alongside take some fresh baby spinach, celery, parsley, some coriander and ginger and lime juice to taste. Whip these together in a blender, post washing them properly. Do not strain this juice because you want a dose of fibre for your continental breakfast. And these fibers are a boon for diabetic patients. So drink away a glass to great health. 

continental breakfast, egg whites, pancakes, muesli

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