Imagine this: you have a plate full of delectable items, such as a bowl of piping hot dal, mouth-watering sabzi, roti adorned with ghee, rice, some pickle, raita and papad, in front of you. Now, would you have the heart to say ‘no’ to such a mouthwatering meal?
We Indians are very particular when it comes to our meals, and even the slightest change can be a big deal of discomfort for some of us. But, do you think there is a way to stick to the changes needed in a diabetes diet yet have the Indian food you crave and enjoy? There absolutely is! You only need to choose wisely and watch what and how much you eat. And even though it might sound like you need major alterations, you don’t.
What simple changes can be made?
Whether you’re swamped with work or sitting idle at home or travelling somewhere, nothing can beat ghar ka khana. A typical Indian thali is what you are accustomed to, right? So, here’s what you can do to make your Indian thali diabetes-friendly.
Sabzi: Your plate should be loaded with vegetables. Try cooking your veggies (sabzi) in less oil i.e not more than 2 teaspoon for a family of 4. Make sure to have more fibre in your plates like beans, dal such as toor dal and moong dal, legumes like rajma. You should also consume dark green vegetables, such as cabbage, spinach and broccoli. Consume only small portions of lean meat, poultry or fish; if you have grilled chicken, have it without the skin and try not to batter fry it. Choose healthier options like lentils or vegetables or a paneer dish instead of bhajjias, vada, and chana dal.
Salad: Don’t skip your greens! Try to have as much variety of veggies in your salad as you can. Include green beans or three-bean, and tofu in your salad. You can also have chicken salad that contains plenty of vegetables.
Examples: Corn, spinach (palak) and lettuce salad or you can opt for a sprouts salad adding tomatoes, cucumber, onion and corn in it. You can always add veggies of your choice to have a variety on your plate.
Dal: Opt to cook curries and gravies with non-fat milk and yoghurt instead of whole milk and heavy cream. Rather than choosing curries made with coconut milk, opt for stir-fried curries that contain brinjal, ladyfingers (bhindi), karela or mung bean sprouts.
Roti: You can opt for a variety of flour such as, whole wheat flour, jowar, bajra, ragi. Also, grains like spelt and quinoa are high in fibre and can be included in your roti.