Munching in Diabetes.

Munching snacks round-the-clock is a guilty pleasure that we all indulge in. Snacking is addictive and can lead to many lifestyle diseases over time. In addition, if you have diabetes, mindless snacking can cause many diabetic complications. Munching for diabetics is tricky and needs to be monitored.

 

Dietary restrictions typically apply to diabetics. They are refrained from most of the savory delicacies, which makes things more depressing. But today’s urban market has plenty of diabetes-friendly options. Good news! That also includes diabetic munchies.

 

Excessive hunger in diabetes:

 

Diabetics often feel more hungry than healthy adults.  This is due to your muscles not getting the energy they require from food; your body’s insulin resistance inhibits glucose from entering the muscle and providing energy. As a consequence, the muscles and other tissues always signal the brain that they are deprived of energy and need more food.

 

Role of foods in diabetes:

Having diabetes makes eating difficult. While eating less and fasting for longer periods of time may result in an episode of hypoglycemia (a drop in blood sugar levels that causes fainting), an elaborate meal may cause a sudden spike in blood sugar. As a result, diabetics must be careful about their diet. Leading a healthy life requires eating a balanced diet that includes foods from all food groups, including carbohydrates, proteins, fats, minerals, fiber, and vitamins. And believe me when I say that diabetologists claim that snacking can help diabetics maintain balance and boost their energy levels all day.

So here is a list of snacks for diabetes patients in India:

 

Indian snacks are not always a red flag. It doesn’t have to include samosas, panipuris, and fried mixtures. They can go beyond fried calorie-rich junk. Today we shall discuss a few pocket-friendly, healthy, and easily available snack options for our diabetic friends in India.

 

1.   Boiled eggs

They are a compact source of protein that makes you feel full for longer periods. 6.3 grams of protein are present in one large hard-boiled egg. Proteins are good for diabetes since they help lower blood sugar levels after meals. The feeling of fullness prevents you from eating further and putting on weight.

2.   Fruit chaats

An entire bowl of assorted freshly cut fruits is a great mid-morning snack option. Ensure that you are not eating fruits right after a meal. Whole fruits add umpteen of fiber to your diet in comparison to fruit juices or shakes.

Some of the best fruits for diabetics include

• Apples
• Oranges
• Kiwis
• Plums
• Papaya
• Berries
• Grapes
• Cherries

Some fruits that are high in sugar content need to be eaten in moderation, these include:

• Mango
• Banana
• Pineapple
• watermelon

The fruits can be sliced and tossed together in a bowl with a little salt, and pepper as a taste enhancer. You may also like to have your fruits with a spoonful of peanut butter. Sounds yummy! Isn’t it?

3.   Upma/poha/chilla

The desis at heart swear by these varieties of Indian breakfast options, which are essentially good carbs. These are your snacking options for days when you’re really hungry.

Poha/upma can be made with flattened rice, rava (granulated wheat), oats, millet, quinoa, or dalia (broken wheat).

Chillas are Indian pancakes made from a variety of flours such as besan (gram flour), ragi flour, atta, oat flour, or sattu (roasted gram flour).

You can add finely chopped vegetables like carrots, beans, peas, and broccoli to both and drizzle with ghee (clarified butter) for flavor and good fats.

4.   Puffed rice

Puffed rice, or murmura, is a favorite snack for all Indians. Murmura or Churmura mixtures include nuts, chopped onion, green chili, and tomato. It’s delicious and simple to make. Use 4 handfuls of chopped veggies, roasted peanuts, roasted chana, etc. for every handful of puffed rice.

This is delicious, filling, and nutritious. It helps in the control of blood glucose levels.

Murmura can also be eaten with milk or curd. They are an effective alternative to sugar and preservative-loaded muesli/cornflakes/granola. Add a little bit of jaggery, and a spoonful of peanut butter to make it delicious.

5.   Roasted dry fruits mix and makhana

Makhana, wheat puff, or popped rice is crunchy and delicious when it is roasted in a little ghee with a variety of nuts, including walnut, almond, flaxseed, cashew, pumpkin seeds, sunflower seeds, and sesame seeds. Sprinkle some salt and pepper on top.

6.   Oats bowl

A bowl of rolled oats, soaked overnight, is a powerhouse of good carbs, proteins, and fiber. Mix it with hot milk or curd and add your favorite fruits, like an apple, some cinnamon powder, flax seeds, chia seeds, and a spoonful of peanut butter, and you’re good to go!

7.   Ragi shakes

Ragi is one of India’s most popular millets. It is very popular in India’s southeast and southwest. Ragi is high in fiber and thus has a better insulin response. You need to mix ragi flour in a glass of boiling water with some cumin, hing, and salt. Ragi drink is hot and spicy and keeps you full for longer.

8.   Sattu drinks

Sattu is made from roasted Bengal gram flour. It contains 22.5 grams of protein. Sattu water is a type of desi protein drink for bodybuilders and hard workers. It is also one of the best drink options for diabetics due to its high protein and fiber content.

Add sattu to the water, then add a few drops of lemon juice, a pinch of jeera powder and rock salt, and a few chopped coriander leaves to taste.

You can add nuts or seed powder to a Sattu with milk drink.

9.   Buttermilk

This age-old Indian beverage needs no introduction. Buttermilk is simply a diluted form of curd. It can be made very easily at home. It’s high in protein and micronutrients, as well as a good source of probiotics. Regular consumption of buttermilk is not only ideal for diabetics but also helps the good bacteria in your stomach.

10.                 Green tea

Green tea has long been valued as a medicine as well as a beverage. The internet today literally contains scriptures. Green tea is more of a panacea for all of your lifestyle ills than just internal bodily problems.

Green tea contains two major components: essential oils and polyphenolic compounds (catechins, flavonoids, tannic acid, and EGCG) that prevent body cells from being damaged by harmful free radicals. Their interaction is what drives green tea’s dynamic and robust benefits.

 

Takehome

 

Having diabetes does not have to make snacking difficult. But all we have to do is eat nutrient-dense foods in moderation. Diabetes is a lifelong disease. With a few dietary restrictions, you can easily stop it from getting worse. It is a myth that diabetics must give up certain foods. The truth is that they can live their lives easier and avoid disappointing their taste buds by making wise decisions.

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