easy healthy vegetarian indian breakfast recipes diabetes diet
Expert-reviewed by Ashwini S.Kanade,
Registered Dietician and Certified Diabetes Educator with 17 years of experience

There is no doubt that eating a healthy and hearty breakfast gives your day the right amount of energy to start with. This is especially important for people living with diabetes.

For diabetics, it can also help to reduce your overall body weight and keep your levels of plasma glucose (the amount of glucose that is found in the liquid part of the blood) and your glucagon (a type of hormone that helps to keep your blood sugar levels in control) levels in control [1].

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Eating the wrong type of foods at breakfast, or worse still, not eating breakfast can be a very unhealthy habit especially for those who have diabetes. According to a study based on the follow-up sessions for 1944 people with type 2 diabetes, those who skipped eating breakfast had a 21 percent higher risk of type 2 diabetes-related complications as compared to those who ate breakfast on a daily basis [2].

If you’re someone who skips breakfast – because you don’t know what to eat or don’t have the time to cook in the morning – here are five easy and delicious vegetarian breakfast recipes for you:

1. Flaxseed and fruit smoothie

Flaxseeds can help to improve your fasting blood sugar levels, keep cholesterol in check lower your insulin resistance [3].


Courtesy: YouTube/Health And Fitness

2. Broken wheat (dalia) idli

Dalia is high in its content of fibre, magnesium, iron as well as phosphorus. It gives you energy while also helping to keep your weight in check. It is also low in its glycemic index count.


Courtesy: YouTube/Vegetarian’s Delight

3. Ragi uttapam

Ragi, or finger millet, helps to slow down the digestion process and controls your blood sugar levels. It is also rich in fibre. [4]


Courtesy: YouTube/FoodFood

4. Chickpea pancakes

Chickpeas, or chholey, have high amounts of fibre and protein along with various vitamins and minerals. It has a very low hypoglycemic index. [5]


Courtesy: YouTube/BuonaPappa

5. Masala oats

Oats are rich in beta-glucan and fibre, which can significantly reduce cholesterol and blood sugar levels [6,7].


Courtesy: YouTube/EenaduIndia Food

Now that you have so many healthy breakfast options to choose from, we’re sure your day will start on a healthy and yummy note! 

If you loved these recipes, here are five easy lunch recipes for diabetics that you can try out too.

Photo courtesy: Pixabay

References:

  1. Kahleova H, Belinova L, Malinska H, et al. Eating two larger meals a day (breakfast and lunch) is more effective than six smaller meals in a reduced-energy regimen for patients with type 2 diabetes: a randomised crossover study. Diabetologia. 2014;57(8):1552-1560. doi:10.1007/s00125-014-3253-5.
  2. Mekary RA, Giovannucci E, Willett WC, van Dam RM, Hu FB. Eating patterns and type 2 diabetes risk in men: breakfast omission, eating frequency, and snacking. The American Journal of Clinical Nutrition. 2012;95(5):1182-1189. doi:10.3945/ajcn.111.028209.
  3. Rhee Y, Brunt A. Flaxseed supplementation improved insulin resistance in obese glucose intolerant people: a randomized crossover design. Nutrition Journal. 2011;10:44. doi:10.1186/1475-2891-10-44.
  4. Kam J, Puranik S, Yadav R, et al. Dietary Interventions for Type 2 Diabetes: How Millet Comes to Help. Frontiers in Plant Science. 2016;7:1454. doi:10.3389/fpls.2016.01454.
  5. Augustin LSA, Chiavaroli L, Campbell J, et al. Post-prandial glucose and insulin responses of hummus alone or combined with a carbohydrate food: a dose–response study. Nutrition Journal. 2016;15:13. doi:10.1186/s12937-016-0129-1.
  6. Hou Q, Li Y, Li L, et al. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients. 2015;7(12):10369-10387. doi:10.3390/nu7125536.
  7. Chen J, Raymond K. Beta-glucans in the treatment of diabetes and associated cardiovascular risks. Vascular Health and Risk Management. 2008;4(6):1265-1272.

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Disclaimer: The information we share is verified by experts and scientifically validated. However, it is not a replacement for a doctor’s advice. Please always check with your doctor before trying anything suggested on this website.

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