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For those who suffer from diabetes and keep fasting during Ramadan, it is important to choose Sehri or Suhoor options that provide sustained energy and help control blood sugar levels throughout the day. Monitoring portion sizes and keeping track of the glycemic index of foods can help effectively manage blood sugar levels during Ramadan.
In an interview with HT Lifestyle, Dr Subrata Das, HOD of Internal Medicine and Diabetology at Sakra World Hospital, suggested some nutritious Sehri options for diabetics with recipes –
1. Whole Grain Upma With Fresh Fruits: Cook whole grain upma (semolina or bulgur wheat or oatmeal) with water or vegetable broth until soft and fluffy. Top the upma with a variety of fresh fruits like chopped mango, pomegranate seeds, or chopped bananas. Alternatively, sprinkle chaat masala or crushed roasted peanuts for a delicious flavour.
2. Vegetable Egg Omelette: Prepare a vegetable egg omelette by beating whole eggs and egg whites until well mixed. Add chopped vegetables like spinach, capsicum, onion and mushrooms to the egg mixture. Cook the omelette in a non-stick pan lightly coated with olive oil or cooking spray until the eggs are completely set and cooked through.
3. Dahi Chaat: Mix plain yogurt with chopped fruits like papaya, pomegranate seeds, or chopped apples. Sprinkle with crushed nuts like almonds or pistachios and add roasted seeds like pumpkin or sunflower seeds. Alternatively, sprinkle a teaspoon of honey or a pinch of chaat masala to taste. This option provides protein from yogurt, healthy fats from nuts and seeds, and fiber from fruits.
5. For Diabetes Friendly Smoothies: Mix together spinach, kale, cucumber and a small portion of berries for sweetness. Add unsweetened almond milk or Greek yogurt for creaminess and a little cinnamon or ginger for flavor. Alternatively, include a tablespoon of chia seeds or flax seeds for extra fiber and healthy fats. Enjoy this nutrient-packed smoothie as a refreshing and blood sugar-friendly beverage.
6. Chia Seed Pudding: Mix chia seeds with unsweetened almond milk or coconut milk in a container. Sprinkle a little vanilla extract and a little cinnamon into it. Refrigerate the mixture overnight until it thickens like pudding, then garnish with chopped fruits and nuts before serving.
Dr. Subrata Das said, “It is important to stay hydrated by drinking plenty of water between Iftar and Sehri. Additionally, it may be necessary to adjust medication timing to correspond with fasting and meal times, but medications should be taken as prescribed. Finally, it is important to note that individuals with a history of allergy to any of the ingredients should avoid consuming this dish. Additionally, it is advisable to consult a doctor to adjust the dosage of the medication for better suitability during Ramadan, to prevent hypoglycemia as well as ensure blood sugar control.
According to Dr. Rajeshwari Panda, HOD, Department of Nutrition and Dietetics at Medicover Hospital, Navi Mumbai, morning meal during Sehri or Ramzan is important for individuals with diabetes as it helps in maintaining stable blood sugar levels throughout the day. Is. He told some options and dishes of Sehri for diabetic patients –
- Vegetable Omelette:
· Beat eggs together with chopped vegetables like spinach, capsicum, tomato and onion.
· Cook in a non-stick pan with a small amount of olive oil or cooking spray.
· Add a blend of herbs and spices like black pepper, cumin and coriander.
2. Moong Dal Chilla (Pancake):
· Soak moong dal overnight, then grind it and make a smooth paste.
· Add chopped vegetables like spinach, onion and tomato to the batter.
· Cook small pancakes on a non-stick pan with minimal oil.
· Serve with mint chutney or Greek yogurt.
3. Vegetable Upma:
· Dry roast semolina (rava) until it turns light golden.
· In a pan, fry onions, green chillies and mixed vegetables like carrots, peas and capsicum in minimal oil.
· Add roasted semolina and water, then cook until the upma is puffed and cooked completely.
· Garnish with fresh coriander and serve hot.
4. Sprouts Salad:
· Mix sprouted pulses like moong or gram with chopped cucumber, tomato, onion and capsicum.
Add chaat masala, black salt and lemon juice.
Enjoy as a light and refreshing Sehri option.
5. Whole Wheat Chapati with Paneer Bhurji:
· Prepare a filling of shredded paneer cooked with onions, tomatoes and spices like turmeric, cumin and coriander.
· Serve with whole wheat chapatti or paratha.
· Add chopped cucumber and mint raita for a cooling effect.
6. Dalia (Broken Wheat) Porridge:
· Cook porridge with water or low fat milk until soft and creamy.
· Add a pinch of cinnamon and cardamom for taste.
· Sweeten with a small amount of jaggery or stevia if desired.
· Top with chopped almonds or walnuts for extra crunch.
7. Masoor Dal Soup:
· Cook masoor dal (red lentils) with water, turmeric and salt until soft.
· In a separate pan, add tempering of cumin, garlic and curry leaves.
· To enhance the taste, add spicy spices to cooked lentils.
· Serve hot as a comfortable and nutritious Sehri option.
8. Vegetable Poha:
· Wash flat rice (poha) and filter it thoroughly.
· In a pan, fry mustard seeds, curry leaves, green chillies and chopped vegetables like potatoes, peas and carrots in minimal oil.
· Add washed poha and cook until hot.
Garnish with fresh coriander and serve with plain curd.
9. Low Sugar Fruit Chaat:
· Mix together chopped fruits like apples, oranges, pears and kiwi.
· Sprinkle chaat masala, black salt and lemon juice in it.
· Enjoy this delicious fruit salad as a refreshing breakfast alternative.
They concluded, “These sehri options provide a mix of fiber-rich whole grains, protein-rich pulses and dairy, and a variety of vegetables and fruits, which are essential to effectively manage blood sugar levels. Adjust spices and seasonings according to personal taste preferences, and remember to monitor portion sizes to maintain healthy blood sugar levels throughout the day. Avoid sugar, honey and jaggery.”
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