Lunch options for diabetics to prevent blood sugar spike

Being a foodie and struggling with diabetes at the same time can be tough. But with simple homemade food and making the right choices, managing diabetes can be a breeze. Not just sugar, common everyday foods can also cause a blood sugar spike, that’s why you need to be very careful with what you are eating for each meal that you have. Here are some lunch options that you can explore if you are a diabetic and often find it difficult to choose what to eat for lunch on a daily basis. (image credits-istock)

For diabetics, it is better to opt for roti than rice, as rice can cause a higher blood sugar spike than roti. If you are someone who can’t do without rice, then it is advisable to practice portion control and limit your rice intake slowly. You can replace rice with quinoa, which is actually safe for diabetics.

Some diabetic-friendly chapatis include- Jowar Roti, Oats Roti, Ragi Roti, Bajra Roti, Moong Dal Roti and Green Peas Roti.

Also Read: Breakfast options for diabetics to prevent blood sugar spike

Diabetics can easily depend on dals to suffice for their daily requirement of protein. While protein is an essential nutrient that is a must in everyday diet, you need to be careful about your protein intake, as too much protein can overload your kidneys.

Some diabetic-friendly dals that you can have for lunch are- Chana Dal, Urad Dal, Moong Dal, Masoor Dal, Palak Dal, Rajma and even Chickpeas.

Diabetics can enjoy almost all types of vegetables except potato, sweet potato and yam, because of their high starch content. Some of the best vegetables that are low-glycemic and ideal to be included in a diabetic’s everyday diet are Bhindi, Bitter Gourd, Bottle Gourd, Brinjal, Palak, Beans, Broccoli, Methi, Mushroom, Capsicum, Peas, Carrot, Lettuce, Cauliflower, Zucchini etc.

It is best to have some salad on your plate, that has a low glycemic index and is high in fibre. Some fibrous salad along with your lunch can help in balancing your meal, which can further prevent any surprising spike in blood sugar levels.

You can have a basic Onion-Tomato-Cucumber salad, Cabbage-Carrot salad, Kachumber Salad, Spinach salad or any other salad of your choice, but in controlled quantities.

Also Read: 5 healthy breakfast recipes to break the long fast post waking up

Sprouts are a low-calorie meal option that all diabetics and weight-watchers must include in their diet. The process of sprouting reduces the starch content in the lentils and their high-fibre content further reduces a blood sugar spike.

You can simply add chopped onion, tomato, cucumber, lemon juice, chaat masala and salt to a bowl of sprouts and have them raw. You can also make Sprouts Tikki, Sprouts Roti, Sprouts Cheela and even Sprouts Curry with a bowl of sprouts.

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