Sweet Success—5 Ayurvedic Snacks That Won’t Sugar-Coat Your Diabetes
In Ayurveda, food is considered medicine, and this principle is especially
important for those managing diabetes. The following snack recipes are not
only delicious but also align with Ayurvedic principles for supporting
balanced blood sugar levels.
These snacks incorporate ingredients known for their health benefits, offering
a tasty way to nourish your body while mindfully managing diabetes. Remember,
in Ayurveda, we believe in the importance of eating according to your
individual constitution (Dosha) and current state of balance, so feel free to
adjust these recipes to best suit your needs.
Key Ayurvedic Dietary Guidelines for Diabetes Management
-
The dietary principles for managing diabetes focus on balancing Kapha. Foods
that are sweet in taste or have a sweet metabolic effect should be avoided. -
All high-glycemic carbohydrates like rice, gluten-containing grains, and
white flour should be limited. Instead, opt for low glycemic index
carbohydrates such as quinoa or millets. -
In terms of vegetables, it’s best to replace carrots with daikon or green
leafy vegetables, as carrots have a naturally sweet taste. In salads, corn
can be substituted with edamame or hummus for a lower glycemic impact. -
Low glycemic fruits like green apples, pears, figs, and semi-ripe berries
can be included in moderation. -
For garnishing, prefer seeds such as sesame, pumpkin, sunflower, and chia,
while avoiding nuts. -
Rather than low-fat milk, opt for low-fat Greek yogurt, which can be
included as a source of probiotics and protein.
For more in-depth information on managing diabetes through diet, check out our
main article on
Diabetes Management.
1. Quinoa Pancakes
Ingredients – 1 portion (3 pancakes)
1/4 cup or 50 g quinoa, soaked overnight
1/4 cup or 60 ml water
1/8 tsp salt
1 tbsp ghee or oil for coating the pan
10 thin slices of banana
10 thin slices of strawberry
Method
Using a blender, mix the quinoa with water and salt until it becomes a soft
batter, preferably no lumps. Heat a non-stick pan or cast-iron skillet over
medium heat. The pan should be ready for the batter as soon as it has been
mixed. Put ghee/oil in the pan and spread it around to coat. Ladle the batter
onto the hot surface in the desired size, about 4-5 inches wide. Reduce the
heat to medium-low. Put banana and strawberry slices on one half of the
pancake, then fold the other side over. Allow the pancake to cook for 2-3
minutes, until nicely brown. Garnish with banana and strawberry slices. You
should get 3-4 pancakes with this recipe.
Quinoa is a nutritional powerhouse. It’s high in protein and fiber, which
helps keep blood sugar stable. The low glycemic index means it won’t cause
rapid spikes in blood sugar. The added fruits provide vitamins and
antioxidants, making this a balanced and diabetes-friendly breakfast
option.
2. Quinoa Salad
Ingredients – 1 portion
3 cups or 700 ml water or as required
1/4 cup or 35 g kidney beans
2 tbsp or 25 g quinoa, soaked overnight
1/3 cup or 30 g red and green bell pepper, diced
1/4 cup or 60 g broccoli
100 g or 1/2 medium-sized avocado, mashed
1 tbsp olive oil
1/3 cup or 30 g spinach
1 tbsp lemon/lime juice
Salt and pepper to taste
2 tbsp or 25 g toasted pumpkin seeds
Method
Cook the kidney beans with 1 cup of water, quinoa with 1 cup of water, the
bell peppers and broccoli with 1 cup of water—in separate saucepans over
medium heat. Once all ingredients are well cooked, switch off the heat and
drain the excess water. Keep the vegetables in separate bowls.
Mix the mashed avocado or Beetroot Sauce, kidney beans, bell peppers,
broccoli, quinoa, olive oil, lemon/lime juice, salt, and pepper in a mixing
bowl and set aside. Heat a pan with oil and sauté spinach. Arrange the sautéed
spinach on a plate, tumble the quinoa mixture on top, nish with toasted
pumpkin seeds.
This salad is packed with nutrients and fiber from various vegetables and
quinoa. The combination of protein from quinoa and kidney beans, healthy fats
from avocado and olive oil, and complex carbohydrates helps slow down
digestion and prevent blood sugar spikes. It’s a colorful, satisfying meal
that supports overall health and diabetes management.
3. Chia Seed & Chocolate Pudding
Ingredients – 2 portion
1⁄3 cup chia seeds
1 1⁄2 cup almond milk
1⁄4 cup cacao or unsweetened cocoa powder
2-5 tbsp honey
1⁄4 tsp sea salt
1⁄2 tsp cinnamon powder (optional)
1⁄2 tsp vanilla extract (optional)
Your choice of toppings (fruit, granola, etc.)
Method
Put the chia seeds in a blender and blend until they become powdery. Add the
rest of the ingredients and mix well. Cover and cool for 30 minutes or until
it has achieved a pudding-like consistency. Serve cool with desired toppings,
such as fruit, granola or coconut whipped cream.
Chia seeds are excellent for diabetes management due to their high fiber
content, which helps regulate blood sugar. The cacao provides antioxidants,
while the almond milk offers a low-carb alternative to dairy. This dessert
satisfies sweet cravings without causing significant blood sugar fluctuations,
making it a smart choice for those with diabetes.
4. Vegetables Lasagna
Ingredients – 4 portion
2 eggplants, sliced
2 zucchini, sliced
2 carrots, sliced
1 tbsp mixed dry herbs 8 tofu, cut into halves
1 tsp turmeric powder
Salt and pepper to taste
8 tbsp olive oil
200 g onions, chopped
100 g garlic, chopped
100 g spinach
100 g button mushrooms, sliced
500 g tomato, sliced
1 tsp thyme
1 tsp oregano
10 g basil leaves, shredded
Method
Rub eggplant, zucchini and carrots with mixed herbs and grill on both sides
until a little bit brown. Set aside. Marinate the tofu with turmeric, salt and
pepper. Grill until lightly brown. Set aside.
In a saucepan, heat 1 tbsp olive oil and sauté onion and garlic until lightly
browned. Add spinach and season with salt and pepper. Set aside.
Heat 1 tbsp olive oil and sauté mushrooms till lightly browned. Season with
salt and pepper. Set aside.
For the tomato sauce, heat 1 tbsp olive oil and sauté the tomatoes and simmer
until the tomato has thickened and the liquid has evaporated. Add thyme,
oregano, basil and season with salt and pepper. Set aside.
Grease a 10 inch square baking dish with olive oil, first put a layer of
eggplants, then layer of tomato sauce, then layer of zucchini and again tomato
sauce. Continue with layers of carrot, spinach, mushrooms and tofu. Then start
again with a layer of eggplant, tomato sauce, zucchini, tomato sauce ending
with the carrot. Cover with foil and bake in the oven at 350°F for 45 minutes.
Remove the foil, cut lasagna into squares. Put on a plate, garnish with the
rest of the tomato sauce and top with basil leaves.
This veggie-packed lasagna is a great option for diabetes management. It’s
low in carbs but high in fiber and nutrients from various vegetables. The tofu
provides protein without the saturated fat of cheese, while olive oil offers
healthy fats. This dish proves that comfort food can be both delicious and
diabetes-friendly.
5. Juice: Cucumber, Ginger, Lime
Ingredients – 1 portion
1 cup or 150 g cucumber, peeled and sliced
1 tbsp ginger
1 tbsp lime or lemon juice
1/2 cup or 100 ml water
Method
Put cucumber slices, ginger, lemon/lime juice, and water into a blender and
blend. Strain into a glass.
This refreshing juice for its low sugar content and potential health
benefits. Cucumber is hydrating and low in calories, ginger may help improve
insulin sensitivity, and lime adds flavor without much sugar. This drink is a
great alternative to high-sugar beverages, offering refreshment without
compromising blood sugar control.
While these recipes are designed to be diabetes-friendly, it’s always wise to
monitor your blood glucose levels when trying these new recipes, as individual
responses to foods may vary. Portion control remains crucial for managing
blood sugar levels, even with diabetes-friendly recipes.
These Ayurvedic snacks offer a tasty way to support your health while managing
diabetes. Remember, in Ayurveda, we emphasize the importance of mindful
eating. Take time to enjoy these snacks, savoring each bite and listening to
your body’s response.
Dr. Resmi V. Rajagopal, BAMS, MS (Ayurveda Gynec), PGDYN
Dr. Resmi is a versatile Ayurvedic physician from Kerala, India, specializing
in women’s health and pregnancy care, therapeutic yoga, and nutrition.
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