Diabetes is one of the most common chronic conditions, one that has afflicted about 6 percent of the world population as per a WHO report. And if a study published in the journal Lancet is to be believed, diabetes would affect more than 98 million Indians by the year 2030. Isn’t it alarming much? While it is an irreversible condition that has no cure, diabetes can still be managed by certain lifestyle and dietary changes. Eliminating high-calorie and sugary foods foods, snacking at regular intervals, and including fibre-rich foods are some of the ways experts have suggested to manage diabetes. And it does not certainly mean curbing those hunger pangs but also regulate the blood sugar levels while at it.
An Indian diet that typically consists of sabzi and roti can be easily tweaked to be diabetic-friendly. While you can make your sabzi with less oil, add fibre and protein-rich ingredients such as fenugreek seeds, etc. but did you know your simple bread can also be made diabetic-friendly? Yes, you read that right. A simple stuffed paratha isn’t just a scrumptious treat but a wholesome meal in itself and one can make it as healthy as you want it to be. They are super versatile so you can make paratha out of everything – from leftover sabzis to spices and herbs. Who wouldn’t love a paneer or pyaz ka paratha anyway? And if you are a diabetic, you can even experiment with the flours that you use to cook rotis or parathas.
(Also Read: 6 Diabetes-Friendly Snacks You Can Put Together In Under 10 Minutes)
Parathas are one of the most popular Indian meals.
How To Make Three Grain Paratha | Diabetic-Friendly Paratha Recipe
This three grain paratha, made with a mix of soya, jowar and ragi flour is a stellar option to try at home for a diabetic-friendly meal. All you need is to make a smooth dough of three flours along with spices and herbs of your choice, roll it out and cook on hot griddle until golden brown! While jowar has complex carbs that take longer to digest and release sugar in the bloodstream gradually, ragi is enriched with dietary fibres and a low glycaemic index.
Find the full recipe of multigrain paratha here.
You can pair this wholesome paratha with your favourite sabzi, curd or pickle.
Try this diabetic-friendly paratha at home and share your experience with us in the comments section below.
About Aanchal MathurAanchal doesn’t share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.