My hands have been itching to try out diabetes-friendly recipes, for I have got several such requests. On top of it, my parents-in law are diabetics and I want to present some healthylicious baked beauties that they can savor at different times of the day. They only eat crackers and this should be the best present for them.
Diabetics should avoid simple carbs in their diet. Including complex carbs can surely help, since hese are a good source of fiber. Oats are a form of complex carbohydrates that are rich in dietary fiber.
Diabetes friendly food means:
1 cup measures 175 ml
Ingredients
3 tbsp- olive oil/seed-based oil/vegetable oil (MUFA-rich seed-based oil that helps reduce cholesterol levels)
2 tbsp- thick curd/Greek yogurt
Mineral salt/black salt (try to avoid normal iodized salt for a diabetes-friendly recipe, which could raise the risk of blood pressure )*
3-4 drops of stevia (if you want these salty-sweet - you may skip it altogether - stevia is extracted from the leaves of plant stevia has zero calories, though it is 150 times sweeter than sugar, so a drop goes a long way in sweetening your recipes - I will create a detailed post on stevia benefits)
1/4 cup- almond powder or flax meal
1/2 tsp-Black Pepper, ajwain (carom seeds)
1/4 cup- whole wheat/multigrain flour
1/2 cup-oatmeal/powdered oats
fresh coriander leaves/dill leaves
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| diabetes friendly cracker recipe |
I am on a mission - mission to spread the word about healthy eating. This is one reason I have started Healthy Recipes by Homemakers - a Facebook group to share, learn it all about healthy living ideas.
Diabetics need to savor foods with a low glycemic index - as these are slowly absorbed in the body. Slow absorption means a gradual release of glucose- which further means there is no risk of blood sugar spike.
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
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1 cup measures 175 ml
Ingredients
3 tbsp- olive oil/seed-based oil/vegetable oil (MUFA-rich seed-based oil that helps reduce cholesterol levels)
2 tbsp- thick curd/Greek yogurt
Mineral salt/black salt (try to avoid normal iodized salt for a diabetes-friendly recipe, which could raise the risk of blood pressure )*
3-4 drops of stevia (if you want these salty-sweet - you may skip it altogether - stevia is extracted from the leaves of plant stevia has zero calories, though it is 150 times sweeter than sugar, so a drop goes a long way in sweetening your recipes - I will create a detailed post on stevia benefits)
1/4 cup- almond powder or flax meal
1/2 tsp-Black Pepper, ajwain (carom seeds)
1/4 cup- whole wheat/multigrain flour
1/2 cup-oatmeal/powdered oats
fresh coriander leaves/dill leaves
*when one is a diabetic, he/she is more likely to have cholesterol or higher blood density - due to high blood density, he is naturally prone to blood pressure and irritation - salt, rich in sodium increases the water retention ability and maximizes the existing pressure on veins caused by high-density blood. I have used low sodium salt, which is high in minerals
* I use Organic Naturals Sunrise Stevioside.
* I use Organic Naturals Sunrise Stevioside.
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| stevia recipe |
How to make diabetes-friendly crackers without baking powder
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| diabetes friendly crackers |
- Take a bowl.
- Add oil and curd to it.
- Whisk well until the mixture looks light and well mixed.
- Throw in black salt, black pepper powder and whisk well.
- Add chopped coriander leaves, ajwain, and stevia drops and mix again. Adding stevia makes these salty sweet.
- Take a sifter and sift both flours.
- Add almond powder or flax meal.
- Start mixing everything with hands or spatula. I prefer to use hands to rub the ingredients together.
- Leave aside for 30 minutes or more.
- Preheat the oven/microwave convection to 170 degrees for 10mts. Or preheat the airfryer to 170 degrees for 3mts.
- Flatten or roll out the dough using a rolling pin.
- Cut into different shapes and bake for 10-12 mts at 170 degrees.
- Allow the diabetes-friendly crackers to cool down before munching on these golden beauties.
- I must say these are an absolute must-try for diabetics or not.
Which brand of stevia do you use?
ReplyDeleteHello dear. I use Organic Naturals Sunrise Stevioside. Updating the post with pic.
DeleteI was looking for some diabetic friendly healthy munchies for my Father in law and came across this wonderful recipe ...thsnks for the lovely share Ravneet 😃
ReplyDeleteThanks much, Poonam. Do share your experience with me on these diabetes friendly crackers.
DeleteHello is there anyway I can make this without greek yogurt? Want to make it vegan.
ReplyDelete