Eating Sweet with Diabetes: 3 Healthy Recipes
- Rajasthan Healthy Foods
- Apr 1, 2024
- 4 min read
Table of Contents
Introduction
Diabetes doesn’t mean you have to give up on enjoying sweet treats. As long as the sweet is healthy and consumed in moderation, diabetics can still satisfy their cravings. Managing diabetes requires discipline, but it doesn’t mean you have to completely avoid indulging in sweets. In this blog, we will share three delicious sweet recipes that are suitable for diabetics. These recipes are not only low in calories but also help in maintaining an ideal weight.
Recipe 1: Mixed Vegetable Halwa
Ingredients:
50 grams grated white pumpkin
25 grams grated ridge gourd
25 grams grated cucumber
3-4 dates, pitted
2 walnuts, chopped
5 almonds, chopped
5 black raisins
Instructions:
Cook grated white pumpkin, ridge gourd, and cucumber in water until soft.
Add thick date paste, chopped walnuts, almonds, and raisins.
Cook until all the water evaporates.
Benefits: This halwa is excellent for diabetes as cucumber, white pumpkin, and ridge gourd help in reducing blood glucose levels. After 12 hours of consumption, cucumber reduces blood glucose levels by 67, white pumpkin by 65, and ridge gourd by 51. Cucumber has a glycemic index of 50, and its recommended daily allowance is one. While pumpkin has a high glycemic index at 75, its low glycemic load of three means it will not significantly affect your blood sugar levels as long as you stick to a single portion. One cup of chopped ridge gourd has a glycemic index of 86.
Recipe 2: Oats and Seeds Ladoo
Ingredients:
30 grams oats
1/4 cup almonds
1/2 tbsp fenugreek seed powder
1/4 cup sesame seeds
1/4 cup pumpkin seeds
1/4 cup flax seeds
1 cup roasted peanuts
2 tbsp jaggery powder
1/2 tbsp cardamom powder
1/2 cup hot ghee or clarified butter
Instructions:
Roast oats, fenugreek seeds, almonds, pumpkin seeds, sesame seeds, flax seeds, and peanuts separately.
Grind roasted peanuts, flax seeds, and fenugreek seeds into a fine powder.
In a bowl, mix roasted oats, seed powder, jaggery powder, cardamom powder, chopped almonds, and melted ghee.
Make small laddus (Note: One serving is equal to two small-sized laddus).
Benefits: This ladoo is a healthy option for diabetics. Oats have a glycemic index of 55, falling under the low GI range. It also has a low glycemic load of 9.4. Consuming oats helps control blood sugar levels and relieves constipation due to its high fiber content. The ingredients used in this recipe, like almonds, fenugreek seeds, sesame seeds, pumpkin seeds, and flax seeds, are beneficial for managing diabetes as well.
Recipe 3: Dalia Firni
Ingredients:
15 grams broken wheat or dalia
500 ml full-fat milk
3-4 dates, pitted
1 tsp elixir powder
5 almonds, chopped
2 walnuts, chopped
Instructions:
Rinse dalia in flowing water and drain all excess water.
Air-dry the dalia in a colander.
Grind dates with a little milk to make a paste.
Pour the remaining milk into a large pot and heat it.
Add dalia powder (made by grinding dalia) to the hot milk and mix well.
Cook on medium heat, stirring continuously, until the mixture thickens.
Add date paste and cardamom powder. Stir well.
Allow the firni to cool and thicken further.
Garnish with chopped almonds and walnuts.
Serve chilled or at room temperature.
Benefits: Dalia has a glycemic index of 41, categorized as low GI, making it a healthy choice for diabetics. It also has a low glycemic load of 9.4. The consumption of dates is beneficial for glycemic and lipid control in diabetic patients. Dalia firni not only helps manage blood sugar levels but also aids in relieving constipation due to its high fiber content.
FAQ
Q: Can diabetics eat these sweets regularly?
A: Diabetics can enjoy these sweets in moderation. It’s important to monitor portion sizes and not overindulge.
Q: Are these sweets low in calories?
A: Yes, all the sweet recipes mentioned in this blog are low in calories.
Q: Can these sweets help in maintaining an ideal weight?
A: Yes, these sweets are made with healthy ingredients and can help in maintaining an ideal weight when consumed as part of a balanced diet.
Conclusion
Having diabetes doesn’t mean you can’t enjoy sweets. By making smart ingredient choices and managing portion sizes, diabetics can still indulge in delicious sweets without worrying about blood sugar spikes. The three recipes mentioned in this blog – Mixed Vegetable Halwa, Oats and Seeds Ladoo, and Dalia Firni – are not only low in calories but also offer various health benefits. Remember to enjoy these treats in moderation and take control of your diabetes management.
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