Snacking can often leave diabetics feeling worried or guilty about their blood sugar levels. Not anymore! Click to read more about 10 Indian snacks for diabetics that help keep your blood sugar levels stable.
If you have diabetes, you must have cut down on snacking in an effort to maintain a healthy weight and keep your blood sugar levels down. What if we told you that it is not necessary to stop snacking? What if we give you the 10 best Indian snacks for diabetics? Snacks are an essential part of a diabetic diet. They aid in maintaining a steady blood sugar level between meals and before exercising. Mid-morning and evening snacks for diabetics are critical because they prevent any dips in blood glucose levels between major meals. They also prevent hunger pangs before lunch and dinner, which usually leads to overeating and, thus, a sudden and dangerous rise in blood glucose levels. Instead of reaching for the vending machine, try these healthy snacking options.
Contents:
10 Healthy Indian Snacks for Diabetics
Here are some of the healthiest and best Indian snacks for diabetics.
1.Moong Dal Idli
Nutritional Profile (per idli)
41 kcal | 8 g Carbohydrates | 2 g Protein | 0.1 g Fat | 0.8 g Fiber | 0 mg Cholesterol
Why is it a safe choice for diabetics?
Moong dal idli is a protein-rich variation of the traditional rice-based idli. It is gluten-free and suitable for those looking for alternatives to rice-based breakfast dishes, as it is made from split green grams (moong) without the skin. Unlike rice, moong does not cause sharp spikes in blood sugar. It is the perfect homemade snack for diabetics.
Consumption Limit
Eating 1–2 idlis as a snack is ideal for diabetics.
Other Health Benefits
Moong dal is rich in protein, fiber, and antioxidants which improve digestion, promote satiety, reduce low-density lipoprotein (LDL or “bad”) cholesterol levels, and lower chronic inflammation.
2.Oats Methi Muthia
Nutritional Profile (per serving)
137 kcal | 20.6 g Carbohydrates | 5.4 g Protein | 3.3 g Fat | 3.7 g Fiber | 0 mg Cholesterol
Why is it a safe choice for diabetics?
Since the snack contains fenugreek (methi) leaves and is steamed, it is a safe choice for diabetics. Using oats instead of maida also makes it a healthier homemade snack option.
Consumption Limit
Eating 2–3 tikkis (1 serving) as a snack is ideal.
Other Health Benefits
Fenugreek or methi leaves and seeds have a balanced nutritional profile, with plenty of fiber which slows digestion, and minerals like iron and magnesium. Oats are also rich in fiber, which slows the absorption of carbohydrates from your gut. Soluble fiber also promotes satiety, which prevents overeating. Oats and fenugreek can help lower your total cholesterol and triglyceride levels.
3.Karela Tikki
Nutritional Profile (per tikki)
34 kcal | 4.4 g Carbohydrates | 1.7 g Protein | 1.1 g Fat | 0.9 g Fiber | 0 mg Cholesterol
Why is it a safe choice for diabetics?
Karela (bitter gourd) tikki is a diabetic-friendly snack made with grated karela, carrots, paneer (cottage cheese), oats, and chaat masala powder to make delicious tasting tikkis. The nutrition from the karela is preserved in this recipe by retaining its juices and skin as they contain most of the vitamins, minerals, and antioxidants. These tikkis are an ideal snack for diabetics as they are pan-fried and thus need less oil to cook.
Consumption Limit
Eat 2–3 tikkis as an ideal evening snack.
Other Health Benefits
Karela or bitter gourd increases glucose uptake by your cells and decreases glucose absorption in your gut, thus aiding in blood sugar control. The compounds in bitter gourd help your cells process the glucose and store it in your liver, fat, and muscles. Oats and karela help in weight loss and cholesterol control.
4.Sprouts
Nutritional Profile (per 100 g)
30 kcal | 5.94 g Carbohydrates | 3.04 g Protein | 0.18 g Fat | 1.8 g Fiber | 0 mg Cholesterol
Why is it a safe choice for diabetics?
The sprouting process of mung beans or moong dal reduces its starch content by 10%, resulting in low carbohydrate content. Furthermore, mung beans are a good source of fiber, which slows down absorption of carbohydrates in your gut and prevents a spike in blood sugar levels. These are the two main reasons why sprouts should be included in your diet.
Consumption Limit
You can safely consume 100 to 150 g of sprouts every day.
Other Health Benefits
Sprouts are high in nutrients. They may also provide several health benefits, such as improved digestion and a lower risk of heart disease. They are also rich in antioxidants, which prevents cell damage caused by free radicals.
5.Roasted Makhanas
Nutritional Profile (per cup= 200 ml volume)
216 kcal | 16.1 g Carbohydrates | 3.8 g Protein | 15.5 g Fat | 0 g Fiber | 0 mg Cholesterol
Why is it a safe choice for diabetics?
The glycemic index of makhana (lotus seeds or fox nuts) is substantially lower than that of rice, bread, and other carbohydrate-rich foods. Furthermore, because of their low salt, high magnesium and calcium content, makhanas are an excellent snacking option for diabetes and weight control.
Consumption Limit
You can have 30 g (2 to 3 handfuls) of makhanas per day. It is great to be consumed as a namkeen for diabetic patients.
Other Health Benefits
Makhana is a rich source of various vital nutrients and a great addition to a healthy, well-balanced diabetic diet. It has good amounts of various micronutrients such as calcium, magnesium, iron, and phosphorus. It supports heart health by improving cholesterol levels and promotes healthy weight loss.
6.Roasted Bajra Puff
Nutritional Profile (per 100 g)
201 kcal | 40 g Carbohydrates | 6 g Protein | 1.7 g Fat | 2 g Fiber
Why is it a safe choice for diabetics?
Bajra or pearl millet is high in fiber. Its high fiber level slows digestion and releases glucose at a slower rate than foods with little fiber content, and this aids in the maintenance of stable blood sugar levels. Fiber also makes you feel fuller for a longer period. Making roasted bajra puffs uses little to no oil, making the puffs an ideal evening snack for diabetics.
Consumption Limit
You can have 30 g (2 handfuls) of roasted bajra puffs per day. Such an amount will help control blood sugar levels while keeping you satiated. It is an optimal namkeen for diabetic patients.
Other Health Benefits
Eating healthy grains like bajra regularly may help avoid and control chronic illnesses, including diabetes, heart disease, and certain malignancies. Bajra aids in weight loss and improves hair, skin, and nail health.
7.Mixed Nuts
Nutritional Profile (per 30 g)
180 kcal | 5 g Carbohydrates | 7 g Protein | 16 g Fat | 3 g Fiber | 0 mg Cholesterol
Why is it a safe choice for diabetics?
Nuts such as almonds, walnuts, pistachios, cashews, hazelnuts, macademia nuts, etc. are an excellent snack for diabetics because they provide the complete package – they are low in carbohydrates and high in protein, fiber, and healthy fats. They provide a feeling of fullness, which curbs hunger and prevents overeating.
Consumption Limit
To prevent consuming too many calories, choose a serving size of a small handful or one-fourth of a cup of nuts.
Other Health Benefits
Eating nuts regularly may benefit your health in a variety of ways, including lowering your risk of diabetes and heart disease, as well as your cholesterol and triglyceride levels. Despite its high-calorie content, this nutritious high-fiber snack may aid in weight loss. Nuts have anti-inflammatory and antioxidant properties that shield your cells from oxidative stress and damge.
8.Ragi Mudde or Finger Millet Balls
Nutritional Profile (per serving or 65 g)
236 kcal | 44 g Carbohydrates | 6 g Protein | 2 g Fat | 8 g Fiber | 6 mg Cholesterol
Why is it a safe choice for diabetics?
Because of their high fiber content and nutrient density, many millet varieties, including ragi or finger millet, are good for diabetics. Ragi can help stabilize your blood sugar levels as fiber slows down the absorption of carbohydrates in your gut. It is the perfect South Indian snack for diabetics.
Consumption Limit
Eating 2 to 3 mudde as a snack is ideal for diabetics.
Other Health Benefits
Ragi is high in fiber, minerals, and amino acids, making it an excellent choice for diabetics. It also contains more polyphenols (antioxidants) than commonly used grains such as rice, wheat, and corn, which support heart health.
9.Fruit Salad
Nutritional Profile (per 100 g, without dressing)
57 kcal | 13.16 g Carbohydrates | 0.67 g Protein | 0.86 g Fat | 1.8 g Fiber | 0 mg Cholesterol
Why is it a safe choice for diabetics?
Though high in natural sugars, fruits are low in carbohydrates, calories, and fats. They contain a variety of vitamins, minerals, and natural plant compounds (antioxidants), which make them a vital part of a diabetic diet. However, be sure to include fruits that have a low glycemic index (< 55 on the GI scale) like apples, oranges, grapefruit, apricots, cherries, pears, peaches, kiwis, berries, etc. Fruit salads are also a great alternative to desserts.
Consumption Limit
You can consume around 2 to 4 servings (150 g each) of fruits in a day. However, make sure to not consume fruits that are above 55 on the GI scale, as they can spike your blood sugar levels.
Other Health Benefits
Fruits are low in calories and an excellent source of important vitamins and minerals. Fruits also include a variety of antioxidants, including polyphenols, which are beneficial for heart, brain, vascular, skin, and hair health. Fruits are also high-fiber items, keep you full for longer and prevent overeating, thus being a great addition to a weight loss diet.
10.Vegetable Salad
Nutritional Profile (per 163 g, with Italian dressing and parmesan cheese)
114 kcal | 11 g Carbohydrates | 3.7 g Protein | 6.8 g Fat | 2.7 g Fiber | 5.2 mg Cholesterol
Why is it a safe choice for diabetics?
Vegetables have a high fiber content and are low in calories. Most raw, non-starchy vegetables like leafy greens, tomatoes, bell peppers, cauliflower, onions, cucumber, carrots, peas, corn, olives, etc. are low on the GI scale (<55). Hence, they keep your blood sugar levels stable. Fiber, like protein, can make people feel satiated for extended periods, which helps cut-down on overeating. Salads are one of the best sugar-free snacks for diabetics.
Consumption Limit
1 to 2 cups (150 g each) of vegetable salad is an ideal amount for daily consumption.
Other Health Benefits
Salad greens are high in vitamins A, B and C, as well as beta-carotene, calcium, folate, fiber, and other phytonutrients. Leafy vegetables are an excellent choice for a healthy diet because they are cholesterol-free and naturally low in calories and sodium. Vegetables are also high-fiber food items, keep you full for longer and prevent overeating, thus being a great addition to a weight loss diet.
Don’t Have Time To Read?
- Snacking frequently gets a bad rap. However, if you have Type 2 Diabetes, having healthy Indian snacks in your diet can be a great way to maintain your blood sugar levels in a healthy range and keep your energy levels up.
- Moong dal idli is a protein-rich variation on the traditional rice-based idli. It is gluten-free and suitable for those looking for alternatives to rice-based breakfast dishes.
- Methi muthia is a healthy snack for diabetics. Fenugreek or methi seeds and leaves have a balanced nutritional profile, with plenty of fiber and minerals like calcium, iron and magnesium, which control blood sugar levels.
- Karela tikki is a diabetic-friendly snack made with bitter gourd, which helps improve the uptake of glucose in your cells.
- Sprouts are high in fiber and protein, which lower glucose absorption in your gut.
- Makhana or fox nuts is a rich source of various vital nutrients and has a low glycemic index (GI) score, which keeps your blood sugar from spiking.
- Roasted bajra puffs are another great snacking option. Eating healthy grains like bajra regularly instead of rice and wheat can help avoid blood sugar spikes.
- Eating nuts regularly may benefit your health in a variety of ways, including lowering your risk of diabetes and preventing overeating.
- Ragi mudde is high in fiber, minerals, and amino acids, making it an excellent snack choice for diabetics.
- Fruits are low in calories and contain a variety of vitamins, minerals, and natural plant compounds, making them a vital part of a diabetic diet.
- Vegetable salads are filling, despite being low in calories. They also curb overeating and help maintain stable blood sugar levels andhealthy cholesterol levels while decreasing blood pressure levels.
- Use the Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate blood sugar monitoring and other devices to get real-time remote care from the comfort of your home. Also, check out our Diabetes Management program which provides 360º care. Let’s treat diabetes together.
Friendly Asked Questions
Many staple items in Indian cuisine are beneficial for a diabetic’s health. There are numerous nutrient-dense options, ranging from fresh fruits like guava to lentils (dal, sambar) to the standard vegetarian diet. Deep-fried foods, high-fat foods, carbohydrate-rich foods, and refined flour, however, should be avoided.
Bhujia is a snack made of refined flour, deep-fried in oil and kept fresh for several months using chemical preservatives. If you are a diabetic, avoid or limit your consumption of snacks like bhujia.
The trick to making a diabetes-friendly dessert is to use the correct combination of nutritious ingredients, such as those that include a bit of protein and fiber alongside natural sweetness to help regulate blood sugar levels. Fresh fruits, dark chocolate, fresh fruits with greek yogurt, and trail mix are sweet and make healthy snacks for Indian diabetics.
Because jaggery contains high amounts of carbohydrates and glucose, it might cause a surge in blood sugar levels in diabetics. Jaggery has a high glycemic index (GI) of 84.4, making it unsuitable for diabetics to consume.
Biscuits are generally made of refined flour, fats (like butter and palm oil), and sugar, all of which can spike your blood sugar levels. Hence, you should avoid biscuits if you have diabetes. Instead, you can eat biscuits made of oat flour or whole wheat flour occasionally and in moderation.
Semolina is a coarsely milled flour made from the grains of durum wheat. Though it is high in carbohydrates and calories, it also has a relatively high protein and fiber content along with essential micronutrients like vitamins and minerals. Thus, when compared to refined flour (maida), semolina is a better flour option for diabetics. Adding vegetables of your choice to upma made of semolina can also up its nutritional value.
The fried ingredients in bhel like sev and papdi, sweet imli chutney, and puffed rice have high to moderate carbohydrates and calorie content, which can add up. Make a diabetic-friendly version of bhel by omitting sev, papdi, and imli chutney, and reducing the quantity of puffed rice used. Instead, add more freshly chopped veggies like tomato, cucumber, onion, bell peppers, pomegranate seeds, and sprouts.
Pizza can be an occassional treat if you have Type 2 Diabetes. When eating pizza, choose a whole-wheat and thin-crust base and top it with veggies rather than high-fat meats and extra cheese. Also, keep an eye on portion sizes. Consider pairing a slice of pizza with a side of salad for a more balanced, lower-carbohydrate mealthat will help keep blood sugar levels in check.
Although you may enjoy their lip-smacking saltiness, potato chips, tortilla chips, corn chips (including nachos), crackers, and pretzels are not the healthiest foods for those with diabetes. The mix of salt, fat, and carbohydrates proves to be a detriment to anyone attempting to follow a diabetic diet.
Fast food is not forbidden for diabetics, but understanding what to order makes all the difference. If you are in the mood for a burger, go for a smaller patty. Consider the condiments, which are frequently hidden sources of sodium, sugar, and carbohydrates. Tacos or a grilled chicken sandwich are ideal fast foods for diabetics. Foods made with whole grains and protein-rich fillings are the keys to healthy fast food options. Avoid sugary drinks or sodas that accompany fast food items and opt for plain water instead.