Smart Eating for Stable HbA1c: Healthy Recipes for Blood Sugar Control

Vegan Recipe: Chia Seed Pudding with Berries

✅ Why? Low GI, rich in fiber, omega-3s, and antioxidants, supports blood sugar control.

Ingredients (1 Serving)

• Chia seeds – 2 tbsp (24g)

• Homemade coconut milk – ½ cup (120ml) (blend ¼ cup grated coconut with ½ cup water and strain)

• Stevia or monk fruit sweetener – ½ tsp (optional)

• Mixed berries (strawberries, blueberries) – ¼ cup (40g)

• Crushed peanuts – 1 tbsp (7g)

Preparation Steps

1. In a bowl, mix chia seeds with coconut milk and sweetener.

2. Stir well and let it sit for 5 minutes, then stir again to prevent clumping.

3. Cover and refrigerate for at least 3-4 hours (preferably overnight) until it thickens into a pudding-like texture.

4. Before serving, top with mixed berries and crushed peanuts.

5. Enjoy chilled!

Nutritional Value (Per Serving)

• Carbs: 18g

• Protein: 5g

• Fat: 8g

• Glycemic Index: ~40 (low)

Vegetarian Recipe: Moong Dal Chilla (With Curd for Better Nutrition)

✅ Why? High in protein and fiber, helps in gradual glucose release.

Ingredients (1 Serving)

• Yellow moong dal (split mung beans) – ¼ cup (50g)

• Water – ¼ cup (60ml)

• Chopped onion – 1 tbsp (10g)

• Chopped coriander – 1 tbsp (5g)

• Cumin seeds – ¼ tsp

• Salt – as per taste

• Curd – 1 tbsp (for improved texture & probiotics)

• Ghee – ½ tsp for cooking

Preparation Steps

1. Soak moong dal in water for 3-4 hours, then drain.

2. Blend soaked dal with water to form a smooth batter.

3. Add curd, chopped onion, coriander, cumin seeds, and salt. Mix well.

4. Heat a non-stick pan and lightly grease with ghee.

5. Pour a ladleful of batter onto the pan and spread it evenly like a pancake.

6. Cook on medium heat for 2-3 minutes until golden brown, then flip and cook the other side.

7. Serve hot with mint chutney or curd.

   
   

   

   
   

Nutritional Value (Per Serving)

• Carbs: 22g

• Protein: 9g

• Fat: 3g

• Glycemic Index: ~38 (low)

Non-Vegetarian Recipe: Egg & Spinach Scramble with Whole Wheat Toast

✅ Why? High-protein, fiber-rich meal that helps stabilize blood sugar levels.

Ingredients (1 Serving)

• Eggs – 2 (100g)

• Chopped spinach – ½ cup (30g)

• Onion (chopped) – 1 tbsp (10g)

• Tomato (chopped) – 2 tbsp (20g)

• Olive oil – 1 tsp

• Salt & pepper – as per taste

• Whole wheat toast – 1 slice (30g)

Preparation Steps

1. Heat olive oil in a pan on medium heat.

2. Add chopped onions and tomatoes, sauté for 1-2 minutes until soft.

3. Add spinach and cook for another minute until it wilts.

4. Crack eggs into a bowl, whisk with salt and pepper, and pour into the pan.

5. Stir continuously on low heat until the eggs are fully cooked but still soft.

6. Toast the whole wheat bread separately.

7. Serve the scramble with toast and enjoy!

   
   

   

   
   

Nutritional Value (Per Serving)

• Carbs: 20g

• Protein: 18g

• Fat: 10g

• Glycemic Index: ~42 (low)