10 Best Indian Snacks for Diabetics

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 10-May-2022Read Time : 8 minutes
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If you have diabetes, you must have cut down on snacking in an effort to maintain a healthy weight and keep your blood sugar levels down. What if we told you that it is not necessary to stop snacking? What if we give you the 10 best Indian snacks for diabetics? Snacks are an essential part of a diabetic diet. They aid in maintaining a steady blood sugar level between meals and before exercising. Mid-morning and evening snacks for diabetics are critical because they prevent any dips in blood glucose levels between major meals. They also prevent hunger pangs before lunch and dinner, which usually leads to overeating and, thus, a sudden and dangerous rise in blood glucose levels. Instead of reaching for the vending machine, try these healthy snacking options. 

Contents:

  • 10Healthy Indian Snacks for Diabetics
  •  Don’t Have Time To Read?
  •  FAQs

10 Healthy Indian Snacks for Diabetics

Here are some of the healthiest and best Indian snacks for diabetics.

1.Moong Dal Idli

Nutritional Profile (per idli)

41 kcal | 8 g Carbohydrates | 2 g Protein | 0.1 g Fat | 0.8 g Fiber | 0 mg Cholesterol

Why is it a safe choice for diabetics?

Moong dal idli is a protein-rich variation of the traditional rice-based idli. It is gluten-free and suitable for those looking for alternatives to rice-based breakfast dishes, as it is made from split green grams (moong) without the skin. Unlike rice, moong does not cause sharp spikes in blood sugar. It is the perfect homemade snack for diabetics.

Consumption Limit

Eating 1–2 idlis as a snack is ideal for diabetics.

Other Health Benefits

Moong dal is rich in protein, fiber, and antioxidants which improve digestion, promote satiety, reduce low-density lipoprotein (LDL or “bad”) cholesterol levels, and lower chronic inflammation.

2.Oats Methi Muthia

Nutritional Profile (per serving)

137 kcal | 20.6 g Carbohydrates | 5.4 g Protein | 3.3 g Fat | 3.7 g Fiber | 0 mg Cholesterol

Why is it a safe choice for diabetics?

Since the snack contains fenugreek (methi) leaves and is steamed, it is a safe choice for diabetics. Using oats instead of maida also makes it a healthier homemade snack option.

Consumption Limit

Eating 2–3 tikkis (1 serving) as a snack is ideal.

Other Health Benefits

Fenugreek or methi leaves and seeds have a balanced nutritional profile, with plenty of fiber which slows digestion, and minerals like iron and magnesium. Oats are also rich in fiber, which slows the absorption of carbohydrates from your gut. Soluble fiber also promotes satiety, which prevents overeating. Oats and fenugreek can help lower your total cholesterol and triglyceride levels.

3.Karela Tikki

Nutritional Profile (per tikki)

34 kcal | 4.4 g Carbohydrates | 1.7 g Protein | 1.1 g Fat | 0.9 g Fiber | 0 mg Cholesterol

Why is it a safe choice for diabetics?

Karela (bitter gourd) tikki is a diabetic-friendly snack made with grated karela, carrots, paneer (cottage cheese), oats, and chaat masala powder to make delicious tasting tikkis. The nutrition from the karela is preserved in this recipe by retaining its juices and skin as they contain most of the vitamins, minerals, and antioxidants. These tikkis are an ideal snack for diabetics as they are pan-fried and thus need less oil to cook.

Consumption Limit

Eat 2–3 tikkis as an ideal evening snack.

Other Health Benefits

Karela or bitter gourd increases glucose uptake by your cells and decreases glucose absorption in your gut,  thus aiding in blood sugar control. The compounds in bitter gourd help your cells process the glucose and store it in your liver, fat, and muscles. Oats and karela help in weight loss and cholesterol control.

4.Sprouts

Nutritional Profile (per 100 g)

30 kcal | 5.94 g Carbohydrates | 3.04 g Protein | 0.18 g Fat | 1.8 g Fiber | 0 mg Cholesterol

Why is it a safe choice for diabetics?

The sprouting process of mung beans or moong dal reduces its starch content by 10%, resulting in low carbohydrate content. Furthermore, mung beans are a good source of fiber, which slows down absorption of carbohydrates in your gut and prevents a spike in blood sugar levels. These are the two main reasons why sprouts should be included in your diet.

Consumption Limit

You can safely consume 100 to 150 g of sprouts every day.

Other Health Benefits

Sprouts are high in nutrients. They may also provide several health benefits, such as improved digestion and a lower risk of heart disease. They are also rich in antioxidants, which prevents cell damage caused by free radicals.

5.Roasted Makhanas

Nutritional Profile (per cup= 200 ml volume)

216 kcal | 16.1 g Carbohydrates | 3.8 g Protein | 15.5 g Fat | 0 g Fiber | 0 mg Cholesterol

Why is it a safe choice for diabetics?

The glycemic index of makhana (lotus seeds or fox nuts) is substantially lower than that of rice, bread, and other carbohydrate-rich foods. Furthermore, because of their low salt, high magnesium and calcium content, makhanas are an excellent snacking option for diabetes and weight control.

Consumption Limit

You can have 30 g (2 to 3 handfuls) of makhanas per day. It is great to be consumed as a namkeen for diabetic patients.

Other Health Benefits

Makhana is a rich source of various vital nutrients and a great addition to a healthy, well-balanced diabetic diet. It has good amounts of various micronutrients such as calcium, magnesium, iron, and phosphorus. It supports heart health by improving cholesterol levels and promotes healthy weight loss.

6.Roasted Bajra Puff

Nutritional Profile (per 100 g)

201 kcal | 40 g Carbohydrates | 6 g Protein | 1.7 g Fat | 2 g Fiber

Why is it a safe choice for diabetics?

Bajra or pearl millet is high in fiber. Its high fiber level slows digestion and releases glucose at a slower rate than foods with little fiber content, and this aids in the maintenance of stable blood sugar levels. Fiber also makes you feel fuller for a longer period. Making roasted bajra puffs uses little to no oil,  making the puffs  an ideal evening snack for diabetics.

Consumption Limit

You can have 30 g (2 handfuls) of roasted bajra puffs per day. Such an amount will help control blood sugar levels while keeping you satiated. It is an optimal namkeen for diabetic patients.

Other Health Benefits

Eating healthy grains like bajra regularly may help avoid and control chronic illnesses, including diabetes, heart disease, and certain malignancies. Bajra aids in weight loss and improves hair, skin, and nail health.

7.Mixed Nuts

Nutritional Profile (per 30 g)

180 kcal | 5 g Carbohydrates | 7 g Protein | 16 g Fat | 3 g Fiber | 0 mg Cholesterol

Why is it a safe choice for diabetics?

Nuts such as almonds, walnuts, pistachios, cashews, hazelnuts, macademia nuts, etc. are an excellent snack for diabetics because they provide the complete package – they are low in carbohydrates and high in protein, fiber, and healthy fats. They provide a feeling of fullness, which curbs hunger and prevents overeating.

Consumption Limit

To prevent consuming too many calories, choose a serving size of a small handful or one-fourth of a cup of nuts.

Other Health Benefits

Eating nuts regularly may benefit your health in a variety of ways, including lowering your risk of diabetes and heart disease, as well as your cholesterol and triglyceride levels. Despite its high-calorie content, this nutritious high-fiber snack may aid in weight loss. Nuts have anti-inflammatory and antioxidant properties that shield your cells from oxidative stress and damge.

8.Ragi Mudde or Finger Millet Balls

Nutritional Profile (per serving or 65 g)

236 kcal | 44 g Carbohydrates | 6 g Protein | 2 g Fat | 8 g Fiber | 6 mg Cholesterol

Why is it a safe choice for diabetics?

Because of their high fiber content and nutrient density, many millet varieties, including ragi or finger millet, are good for diabetics. Ragi can  help stabilize your blood sugar levels as fiber slows down the absorption of carbohydrates in your gut. It is the perfect South Indian snack for diabetics.

Consumption Limit

Eating 2 to 3 mudde as a snack is ideal for diabetics.

Other Health Benefits

Ragi is high in fiber, minerals, and amino acids, making it an excellent choice for diabetics. It also contains more polyphenols (antioxidants) than commonly used grains such as rice, wheat, and corn, which support heart health.

9.Fruit Salad

Nutritional Profile (per 100 g, without dressing)

57 kcal | 13.16 g Carbohydrates | 0.67 g Protein | 0.86 g Fat | 1.8 g Fiber | 0 mg Cholesterol

Why is it a safe choice for diabetics?

Though high in natural sugars, fruits are low in carbohydrates, calories, and fats. They contain a variety of vitamins, minerals, and natural plant compounds (antioxidants), which make them a vital part of a diabetic diet. However, be sure to include fruits that have a low glycemic index (< 55 on the GI scale) like apples, oranges, grapefruit, apricots, cherries, pears, peaches, kiwis, berries, etc. Fruit salads are also a great alternative to desserts.

Consumption Limit

You can consume around 2 to 4 servings (150 g each) of fruits in a day. However, make sure to not consume fruits that are above 55 on the GI scale, as they can spike your blood sugar levels.

Other Health Benefits

Fruits are low in calories and an excellent source of important vitamins and minerals. Fruits also include a variety of antioxidants, including polyphenols, which are beneficial for heart, brain, vascular, skin, and hair health. Fruits are also high-fiber items, keep you full for longer and prevent overeating, thus being a great addition to a weight loss diet.

10.Vegetable Salad

Nutritional Profile (per 163 g, with Italian dressing and parmesan cheese)

114 kcal | 11 g Carbohydrates | 3.7 g Protein | 6.8 g Fat | 2.7 g Fiber | 5.2 mg Cholesterol

Why is it a safe choice for diabetics?

Vegetables have a high fiber content and are low in calories. Most raw, non-starchy vegetables like leafy greens, tomatoes, bell peppers, cauliflower, onions, cucumber, carrots, peas, corn, olives, etc. are low on the GI scale (<55). Hence, they keep your blood sugar levels stable. Fiber, like protein, can make people feel satiated for extended periods, which helps cut-down on overeating. Salads are one of the best sugar-free snacks for diabetics.

Consumption Limit

1 to 2 cups (150 g each) of vegetable salad is an ideal amount for daily consumption.

Other Health Benefits

Salad greens are high in vitamins A, B and C, as well as beta-carotene, calcium, folate, fiber, and other phytonutrients. Leafy vegetables are an excellent choice for a healthy diet because they are cholesterol-free and naturally low in calories and sodium. Vegetables are also high-fiber food items, keep you full for longer and prevent overeating, thus being a great addition to a weight loss diet.

Don’t Have Time To Read?

  • Snacking frequently gets a bad rap. However, if you have Type 2 Diabetes, having healthy Indian snacks in your diet can be a great way to maintain your blood sugar levels in a healthy range and keep your energy levels up.
  • Moong dal idli is a protein-rich variation on the traditional rice-based idli. It is gluten-free and suitable for those looking for alternatives to rice-based breakfast dishes.
  • Methi muthia is a healthy snack for diabetics. Fenugreek or methi seeds and leaves have a balanced nutritional profile, with plenty of fiber and minerals like calcium, iron and magnesium, which control blood sugar levels.
  • Karela tikki is a diabetic-friendly snack made with bitter gourd, which helps improve the uptake of glucose in your cells.
  • Sprouts are high in fiber and protein, which lower glucose absorption in your gut.
  • Makhana or fox nuts is a rich source of various vital nutrients and has a low glycemic index (GI) score, which keeps your blood sugar from spiking.
  • Roasted bajra puffs are another great snacking option. Eating healthy grains like bajra regularly instead of rice and wheat can help avoid blood sugar spikes.
  • Eating nuts regularly may benefit your health in a variety of ways, including lowering your risk of diabetes and preventing overeating.
  • Ragi mudde is high in fiber, minerals, and amino acids, making it an excellent snack choice for diabetics.
  • Fruits are low in calories and contain a variety of vitamins, minerals, and natural plant compounds, making them a vital part of a diabetic diet.
  • Vegetable salads are filling, despite being low in calories. They also curb overeating and help maintain stable blood sugar levels andhealthy cholesterol levels while decreasing blood pressure levels.
  • Use the Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate blood sugar monitoring and other devices to get real-time remote care from the comfort of your home. Also, check out our Diabetes Management program which provides ‎360º care. Let's treat diabetes together.

Frequently Asked Questions

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