We are now entirely homebound with a lockdown in the country. These are indeed stressful times, not only because of the stress of the coronavirus looms over us but also because we are home all the time, something that we haven’t done since our kinder-garden. Because we are home, bored, we tend to snack a lot. Most of the time we know that we just had a meal, or that we are not hungry, but we still snack, thinking that a small bowl or couple of spoons would not hurt! Just assume a snack as healthy as a fruit would be anywhere between 50 to 75 Kcal (depending on which one you choose). Three such fruit-based snacks would equal to about 150-200Kcal and about 30g of carbohydrate. This might have more calories than a roti or a bowl of rice would give you.
Mindless snacking spoils blood glucose control. And we know that to keep our immune system strong, we need to keep our diabetes strictly under control. Also, if one keeps snacking before and after meals, monitoring sugar levels becomes difficult, because you never know when to check blood sugars. Most of the available snacks are highly processed with a high amount of fat, salt and sugar.
Does that mean we should not snack at all? No. All you have to see is if snacks are part of your advised meal plan. If they are, go ahead and snack as advised. A few good snacks to choose are unsalted nuts, citrus fruit, vegetables like cucumber, celery, pepper, carrot sticks with health dips like hung curd or hummus. Also, remember, before snacking don’t forget to ask yourself that million-dollar question—Am I hungry?
Here is a quick healthy snack recipe ideal for a person with diabetes:
Poha ( thin poha or patla poha) : 500gm
Peanuts: 2 fistful ( approx 200gm)
Broken channa: 2 fistful ( approx 200gm)
Green chillies : 4- 5 ( chopped)
Curry leaves : 10 to 15
Oil: 5 tablespoon
Hing : 1/2 teaspoon
Turmeric : 1 teaspoon
Salt to taste
- Dry roast the poha on low flame till it becomes crisp and loses moisture.
- Remove from the pan and cool it.
- In another large thick bottom kadhai heat about 5 tablespoons of oil.
- Once oil is heated, add about 2 teaspoons of mustard seeds. Once they splutter, add hing ( 1/2 teaspoon) and green chillies and peanuts and curry leaves ( add in order given).
- Once peanuts are slightly done, add roasted channa and haldi and keep stirring.
- In about 5 minutes add roasted poha and mix well. Add salt and let the mix cool.
- Store it in an airtight container.
Tips: Other nuts like almonds, cashew nuts can also be added. Oilseeds like sesame or flax can also be added to give better nutritional diversity. This can be consumed plain or with onion tomatoes on top like a bhel.