Diabetes Friendly Food, Recipes: Exploring Diabetes, Busting Common Diabetic Myths


diabetes friendly recipes
Diabetes is a dreded word. I know it can be really dreadful feeling if you are diagnosed with this lifestyle disease, for both my parents-in law are diabetics.

It is a pain to see them take insulin injections three times a day - yes, thrice every day before every single meal.

So I have seen it all - I must say after having been diagnosed with diabetes, they have been strict with their regimen. Perhaps they do fail to follow their regimen once or twice during family functions and ceremonies.

But nevertheless, they are doing well with their diabetes management!

What Diabetes? How to manage diabetes symptoms?
some people hold the belief that "a recipe that does not use sugar is diabetes friendly."
How far is it true?

Well, no sugar does not mean diabetes friendly!
There are certain foods and fruits that you would want to avoid as a diabetic - with the most common being banana, mango, dates.

Apple,orange, guava are diabetes friendly fruits :)



Diabetes friendly food means:


  • No Sugar
  • No refined flour
  • No fat
  • No high cholesterol foods
  • No processed food
  • More fiber
  • More grains
  • Avoid more carbs/calories
  • Not too much sodium
  • Choose low calorie beverages
  • Avoid sugary drinks
  • Get more non-starchy veggies
  • Choose fresh fruit juice - still better to eat fruits than savor juice
  • Say no to packed fruit drinks
  • No diet sodas/no cold drinks
  • Eating at regular intervals
  • Not indulging in overeating to prevent blood sugar spikes
  • Regular physical exercise
  • Regular blood sugar tests
  • Monitoring blood glucose levels
  • Managing hunger pangs without munching on snacks
  • More water intake (keeping your renal function in mind)
  • Go nuts
  • Go for fish than meat
  • More omega-3 intake to avoid diabetic neuropathy
  • Bye-bye to deep fried stuff
  • Select cookies carefully without trans fat
  • Leave aside fried chicken, which is rich in carb & calories
  • Avoid hidden sugar (check labels for content information)
  • Avoid frozen meals
  • No flavored water
  • Take fruit than juice - to derive fiber
  • Eat meals regularly & timely
  • Go for smaller plates
  • No overloaded potion sizes
  • Eat more beans


food for diabetics

What is A Diabetes-Friendly Diet: Foods to Eat

Research reveals that diabetics lack vitamin C in their bodies, so it is important to get your dose of this essential vitamin from food and supplements. The best way to get your supply of antioxidants is from fruits - which are fiber dense, fat deficient, and vitamin & mineral rich.

Beans - rich in protein, calcium, and fiber - low fat, low calorie, high protein, high fiber food
Barley - rich in calcium, soluble fiber
Oats- beta glucan
Cruciferous vegetables- contain sulforaphane - a compound that keeps a check on blood sugar
Sweet potato- a good source of dietary fiber, vitamin A, improves production of adiponectin protein that helps regulate blood sugar, improves insulin sensitivty, have antioxidant properties that can negate the side effects of free radicals.
Berries - strawberries, blueberries or any other types of berries are rich in vitamin C, antioxidants, and fiber.
Tree nuts- rich in antioxidants, heart-healthy HDL, magnesium, protein,omega3, and dietary fiber.
Tomatoes- loaded with vt C, E, and potassium
Green leafy veggies- kale, spinach, collard - iron, calcium, potassium, vt A,C,
Dark chocolate- helps improve insulin sensitivity and blood vessel functioning. However, occasional indulgence goes a long way in helping you derive the benefits. You should not overdo it, since it has an overload of calories and fat.
Cinnamon- is loaded with antioxidants that help improve insulin sensitivity and sugar absorption and blood sugar control (no more than 1 tsp a day)
Flax seeds and chia seeds- comprise omega 3 fatty acids and dietary fiber - low in digestible carbohydrates. The viscous fiber can help lower blood glucose and reduce the rate at which food travels through the gut and is then absorbed.
Turmeric- curcumin in turmeric can help reduce blood sugar and lower inflammation
Hung curd/greek yogurt- rich in probiotics- high in protein
Extra virgin olive oil-oleic acid, antioxidant-rich- is unrefined and  is heart healthy-
Garlic - reduce cholesterol & blood sugar
Apple cider vinegar- 1 tsp at bedtime can help lower blood sugar in the morning



diabetes diet
Diabetes is a dreaded word, isn't it?
But there are many diabetes myths  that you should bust and be unwilling to follow without careful consideration.

This page will connect you with diabetes friendly recipes, diabetes information, food for diabetics, fiber food for diabetics, and anything and everything that can improve your knowledge on diabetes.


  1. GI: Glycemic foods
  2. Common diabetes myths busted
  3. Diabetes-friendly recipe:Crackers for diabetics
  4. Diabetes children: Learn how diabetes is affecting children today
  5. Diabetes foods: Need for healthy heating for diabetics
  6. Diabetes milletus: Learn about most common symptoms of diabetes in children
  7. What is a diabetic diet?
  8. What is a metabolic diet for diabetics?
  9. What to eat in diabetes type 1 or type 2?
  10. Understanding diabetes: Ketosis and ketoacidosis
  11. Diabetes friendly recipe: Snacks
  12. Instant oats mix: A diabetes friendly recipe
  13. Food for diabetics: Oats idli
  14. Diabetes diet: Cracked wheat Idlis 
  15. Snacks for diabetes: Oatmeal cutlets (shallow fried)
  16. Diabetics food: Semolina momos
  17. Blood sugar levels spike to 500
  18. Diabetes Food: Idlis with oats and cracked wheat
  19. Oatmeal Idlis with dalia recipe for diabetics
  20. Diabetes friendly food: Idlis with ragi and oatmeal
  21. Diabetes snack recipe: Multigrain Veg Kebabs
  22. Bhajja Santula: A Blend of Green, Unripe Veggies; Perfect Recipe for Diabetic Meals
  23. Semolina-vermicelli upma for a healthy breakfast for diabetics
  24. Poha upma
  25. Poha cutlets baked
  26. Rava dosa
  27. Suji vermicelli upm
  28. Poha murmura mixture
  29. Diet snacks
  30. Oats dhokla
  31. Instant oats mix
  32. Red lentil flatbread

Homemade Oatmeal Recipes: 2-Minute Instant Oats Mix

instant oats mix: healthy ways to eat oatmeal

Do you like the idea of jhatpat cooking with oatmeal? Imagine being able to make a delectable breakfast bowl with a pot full of health. A superfood, to be precise!

Yes, you have guessed it right! I am talking about my favorire cereal grain - oats.

Who else can talk about oatmeal recipes with so much confidence other than me? Of course, my dear friend Ritu, who is our oats queen, for she has tried multiple ways to cook oatmeal for breakfast, lunch, and snacks.

Yes, there are numerous healthy ways to eat oatmeal.

This instant oat mix recipe comes from Neeru Srikanth of Neeskitchen, which strengthens the bar in favor of oats.

I am bowled over by some of her amazingly healthylicious recipes. She has an incredible recipe collection for health freaks. This oats recipe is inspired by her vegetable oats mix post. 

Of course, not everyone likes oats in raw form. But there are various ways as to how to make oatmeal delicious. This blog shares some of the most innovative healthy ways to eat oatmeal. If you are wondering how to bake oats or how to cook oats for breakfast, well, we have you covered here.

You will find an amazing collection of over 100 healthy oatmeal recipes here. From cakes to cookies, from stir fries to snacks, from beverages to desserts and curries, the oatmeal recipe list here is expanding by the day.


Do spare some time for our oatmeal recipe collection here.

Anyway let's come back to this breakfast recipe with oatmeal. What if I say you only need a glass of hot water to prepare a delicious bowl for breakfast? Would you believe my words?

What if I say this oatmeal breakfast mix is all you need to take along for long travel tips? Sounds too good to be true?

Well, what if I say you are going to enjoy every bit of this oatmeal breakfast bowl whether you are at home or away, and that too, guilt free?

diabetes friendly recipe with oatmeal



Okay let's cut down on the suspense.
Too much of suspense isn't too good for health!
Did I say this is a diabetes friendly recipe?
Yes, oats are a good source of fiber along with essential nutrients. This means they are slowly digested by the body, which slows down the release of glucose. Perhaps this prevents any blood sugar spikes, which could be fatal for diabetics.

oats benefits


So oatmeal for diabetics is a great breakfast, healthy menu option.
instant oats mix: learn easy way how to make oatmeal delicious


Ingredients for oats instant mix
1 cup- rolled/instant oats
Thinly chopped veggies of your choice - carrot, peas, beans, capsicum - avoid starchy veggies for this recipe
1 onion
salt, turmeric
5 Garlic cloves for flavor
Sambar masala or rasam powder or any roasted dal powder for additional flavor
1/2 tsp- oil
Nuts of your choice (almonds/walnuts)

How to make oatmeal delicious Procedure

  1. Thinly slice or chop all vegetables, including onion.
  2. Mince garlic cloves and mix with chopped vegetables.
  3. Take a wide bowl, add  all chopped vegetables along with salt, turmeric, sambar masala or rasam powder, and oil.
  4. Add oats.
  5. Mix well. Leave the oats mixture marinated for 1 hour. I kept it overnight though in cold weather.
  6. Now take an oven-proof or microwave-safe tray and grease the same.
  7. Pour this mixture over the tray and add chopped nuts. Microwave it on high for 5 mins or until everything turns crispy. It took my mom's microwave 20 mts on high. But micrwave or oven settings vary, so keep an eye on it after every 5 mins. We do not want it to burn out.
  8. Leave it for sometime to cool down. 
  9. Your instant oats mix is ready. Store it in an airtight container for a week and enjoy healthy breakfast like never before.
  10. Next time you want to enjoy a healthylicious breakfast bowl, take hot water in a cup, add the desired quantity of oats mix and let it rest for a few minutes. Enjoy health the oats way!
  11. This is just one of the many healthy ways to eat oatmeal. Do check out our extensive homemade oatmeal recipe collection. 

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