Indian Breakfast Recipes Ideas for People with Type 2 Diabetes
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If you or a loved one has been diagnosed with type 2 diabetes, making the right food choices can make a significant impact on your overall health. So today, let us look at some Indian breakfast recipes for diabetes that are meant to give your day a healthy start.
Don’t worry; our diabetes-friendly recipes are not only healthy & nutritious but also delicious! But most importantly, they are easy to make.
Why Breakfast is Important for People with Type 2 Diabetes?
Breakfast is an important meal of the day. But especially for people who have Type 2 diabetes.
Because it can help you get a good start to the day, it makes one feel satisfied and stabilizes blood sugar levels. It is recommended to have breakfast and limit late-night meals because insulin sensitivity is frequently higher in the morning than in the evening.
Does Eating Breakfast Lower Blood Sugar?
No. However, having a healthy proportion of the right combination of foods can help stabilize your blood sugar levels and help you feel energized.
When Should People with Diabetes Eat Breakfast?
Within an hour and a half of waking up, people with diabetes should eat breakfast.
What you eat when you have diabetes is as crucial as when you eat. Eating your meals around the same time every day helps keep your blood sugar levels stable and prevents them from a sudden dip or spike.
It is important to note that when you have Type 2 diabetes, eating fruits is important, but you should not combine them with breakfast. Either have only the fruit or have a fruit as a snack later.
Best Indian Breakfast Ideas for Diabetes
Try and include the following types of nutrients in your breakfast:
- Protein – Eggs, chilla, sprouts, sambar, low-fat paneer, etc
- Unrefined whole grains – Include steel-cut oats, unpolished Dalia, chilke wali daal, and sprouts.
- Vegetables
- Fruits – Include one fruit between two meals as a snack
- Plant-based fats – Nuts, seeds, and cooking oil
Healthy Delicious Indian Breakfast Ideas for Type 2 Diabetes
Explore our curated collection of Indian breakfasts for diabetes. These delicious and nutritious options are tailored to keep your blood sugar levels in check, making them ideal for individuals managing diabetes.
1. Cereals
This is one of the easiest recipes to make when you are rushed for time but still want a healthy and delicious breakfast for a great start to the day. Cereals have a low glycemic index (GI) and release glucose more gradually; they can help you improve blood sugar control and lower blood sugar levels, especially if you have type 2 diabetes.
| Cereals | Oats | Chia seeds | Low-fat milk | Cashew Nut |
| GI | 59 | 30 | 27 | 25 |
| Protein | 13.6 gm | 16.54 gm | 3.37 gm | 583 kcal |
| Fat | 7.6 gm | 30.74 gm | 0.08 gm | 45.2 gm |
| Carbs | 62.8 gm | 42.12 gm | 4.89 gm | 25.46 gm |
| Fiber | 3.5 gm | 34.4 gm | – | 3.86 gm |
You will need:
- Steel Cut/ Rolled Oats (2-3 tbsps)
- Choice of low-fat milk
- Sabja or chia seeds
- Handful of nuts
- A cup and a spoon
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How to:
- In a cup, add a layer of chia/ Sabza seeds and cover it with milk.
- Keep in mind that the seeds will expand through the night, so add enough milk so that they have room to expand.
- Let it soak overnight.
- Add some nuts and have your delicious, healthy, and filling cereal.
Chia/ Sabja seeds are high in fiber and may improve blood sugar levels as well as lower insulin resistance.
2. South Indian Breakfast – Idli
Idli’s a great Indian breakfast for type 2 diabetes to control your blood sugar levels.
| Cereals | Moong Dal | Urad dal | Fenugreek seeds |
| GI | 25 | 43 | 0 |
| Calories | 326 kcal | 324 kcal | 235 kcal |
| Protein | 23.88 gm | 23.06 gm | 25.41 gm |
| Fat | 1.35 gm | 1.69 gm | 5.72 gm |
| Carbs | 52.59 gm | 51.0 gm | 10.57 gm |
| Fiber | 9.37 gm | 11.93 gm | 47.55 gm |
You will need:
- Moong & Urad dal
- Veggies like finely chopped carrots, beans, cauliflower and peas
- 1 tsp methi seeds or fenugreek seeds
- Salt as per taste
- Unrefined oil
- Water
How to:
- Soak the dal and seeds in a bowl and cover with enough water for about 2 3 hours.
- Drain and place in a blender; add water to blend into a smooth batter consistency.
- Transfer this batter to a bowl. Add salt and a cup of water to this mix, and whisk till it forms a thick batter-like consistency. You can also add grated vegetables to the batter.
- Let this mix ferment.
- Mix it again in the morning and use it to make idlis the way you would do with your regular idli batter.
You can also use this same batter to make dosas.
Both these dals are rich protein sources and will help improve your satiety and stabilize your blood sugar level.
Coconut Chutney for Diabetes
| Cereals | Dalia | Chilies(Green) | Sesame seeds (White) | Chana dal | Urad dal | Grated Cocunut |
| GI | 55 | 15 | 35 | 30 | 43 | 42 |
| Calories | 342 kcal | 42 kcal | 520kcal | 329 kcal | 324 kcal | 624 kcal |
| Protein | 10.84 gm | 2.36 gm | 21.7 gm | 21.55 gm | 23.06 gm | 7.27 gm |
| Fat | 1.45 gm | 0.72 gm | 43.05 gm | 5.31 gm | 1.69 gm | 63.26 gm |
| Carbs | 69.06 gm | 5.86 gm | 10.83 gm | 46.72 gm | 51.0 gm | 8.01 gm |
| Fiber | 8.81 gm | 4.77 gm | 16.99 gm | 15.15 gm | 11.93 gm | 15.88 gm |
You will need:
- Dalia
- Grated coconut
- Chilies as per preference
- Sesame seeds
- Unrefined oil
- Chana dal
- Urad dal
- Pan and grinder
- Bowl
For seasoning:
- Unrefined oil
- Red chilies
- Mustard seeds
- Curry leaves
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How to:
- Fry the daals, seeds, Dalia, coconut, and chilies in a pan with very little oil.
- Remove from heat, let it cool, and transfer it to the grinder.
- Grind along with salt.
- Transfer to a bowl.
- In the pan, heat the oil add the mustard seeds, and let them pop.
- Add chilies and curry leaves.
Dalia is low on the GI scale and contains complex carbohydrates that will help keep your blood glucose levels steady. Coconut is also low on the GI scale and can serve as a great accompaniment in any South Indian breakfast recipe. However, eating coconut chutney in high quantities may increase blood sugar levels in some people.
3. Lauki Thepla
Lauki thepla is a high-fiber Indian breakfast for diabetes. Try this lauki thepla recipe that is loaded with taste. It helps prevent acidity and is good for type 2 diabetes.
| Cereals | Lauki (Bottle Gourd) | Whole wheat flour | Low-fat curd | Besan (Bengal gram flour) | Turmeric powder |
| GI | 15 | 45 | 33 | 10 | 15 |
| Calories | 11 kcal | 321 kcal | 60.0 kcal | 387.0 kcal | 281 kcal |
| Protein | 0.53 gm | 10.57 gm | 3.1 gm | 22.39 gm | 7.66 gm |
| Fat | 0.13 gm | 1.53 gm | 4.0 gm | 6.69 gm | 5.03 gm |
| Carbs | 1.68 gm | 64.17 gm | 3.0 gm | 57.82 gm | 49.22 gm |
| Fiber | 2.12 gm | 11.36 gm | – | 10.8 gm | 21.38 gm |
You will need:
- Grated lauki or bottle gourd
- Whole wheat flour & besan (50:50)
- Low-fat curd
- Salt as per taste
- Chilli powder
- Turmeric powder
- Whole wheat flour on a plate for rolling
- Unrefined oil
- Water
- Bowl
- Rolling pin or belan
- Tawa
How to:
- Mix all the ingredients along with oil and water, if required, to make a soft dough.
- Grease hands with oil and knead the dough to further smoothen it.
- Divide the dough into small balls.
- Roll out the balls to make Rotis.
- Heat the Tawa and cook the rolled theplas till they turn golden brown on both sides.
Bottle gourd or lauki is very high in fiber content and can reduce and better manage blood sugar levels for people with diabetes.
4. Protein-rich Indian Breakfast for Diabetes- Moong Dal/Besan Pancake or Chila
This moong dal/besan pancake or chila recipe is loaded with taste and high in protein content! Moong dal has a low GI (low glycemic index). Low GI means that it doesn’t cause a spike in blood sugar levels.
You will need:
| Cereals | Moong dal | Ginger | Onions | Coriander Leaves | Green Chillies |
| GI | 25 | 15 | 10 | 33 | 15 |
| Calories | 326 kcal | 55 kcal | 48 kcal | 32kcal | 42 kcal |
| Protein | 23.88 gm | 2.22 gm | 1.5 gm | 3.52 gm | 2.36 gm |
| Fat | 1.35 gm | 0.85 gm | – | 0.7 gm | 0.72 gm |
| Carbs | 52.59 gm | 8.97 gm | 9.56 gm | 1.93 gm | 5.86 gm |
| Fiber | 9.37 gm | 5.36 gm | 2.45 gm | 4.66 gm | 4.77 gm |
- Yellow moong dal or split yellow gram lentil/ Besan
- Grated ginger
- Chopped green chillies
- Salt as per taste
- Chopped onions
- Chopped coriander or dhaniya leaves
- Peanut oil or any unrefined oil
- Water
- Pan
- Bowl and ladle
- Blender
How to:
- Soak the lentil in water and keep it aside for 30 minutes to an hour.
- Drain.
- Mix the lentils, green peas, chilies, ginger, and coriander in a blender with water to make a thick batter.
- Transfer this mix and the onions and salt into a bowl. Stir the batter.
- Heat the pan and grease with 1 tsp oil.
- Pour a ladle of batter in the center and spread in a circular motion to form a round pancake.
- Cook on both sides till it turns golden brown.
Moong dal is extremely high in protein and fiber content. It helps manage blood sugar levels and improves metabolism. Green peas are low on the GI chart and prevent your blood sugar from spiking.
5. Type 2 Diabetes Breakfast Recipe with Eggs
Eggs are an interesting ingredient that you can easily add to many of your typically Indian breakfast recipes! Eggs are protein-rich food. It helps in regulating blood sugar levels for people with diabetes.
How to add eggs in your favorite breakfast items:
- Use the regular omelet recipe but make it healthier with an assortment of different colored vegetables!
- With your poha, upma, and parantha consume a portion of scrambled eggs for protein
- Use eggs along with besan to make egg-ilicious chilas.
- Have hard-boiled eggs or sunny side up.
Eggs are high in their protein content and will keep you feeling full for longer without affecting your blood sugar levels. It also reduces the rate of glucose absorption in the body.
6. Paratha for Diabetes – Missi Roti
Here are a few types of paratha stuffing recipes that you can try out:
You will need:
For all the paranthas, you can use the following ingredients to make the basic dough:
| Cereals | Whole wheat flour | Besan (Bengal gram flour) | Carom seeds(Ajwain) | Hing (Asafoetida) |
| GI | 45 | 10 | 45 | – |
| Calories | 321 kcal | 387.0 kcal | 357 kcal | 332 kcal |
| Protein | 10.57 gm | 22.39 gm | 15.89 gm | 6.34 gm |
| Fat | 1.53 gm | 6.69 gm | 21.11 gm | 1.26 gm |
| Carbs | 64.17 gm | 57.82 gm | 24.53 gm | 71.95 gm |
| Fiber | 11.36 gm | 10.8 gm | 20.58 gm | 5.13 gm |
- Whole wheat flour
- Besan
- Vegetables
- Carom seeds(Ajwain)
- Hing (asafoetida)
- Unrefined oil
- Salt as per taste
How to:
For the stuffing, here are a few variations you can try:
Dal stuffing
| Cereals | Moong dal | Jeera (cumin seeds) | Turmeric powder | Heeng (Asafoetida) | Chopped Chilies(Green) |
| GI | 25 | 16 | 15 | – | 15 |
| Calories | 326 kcal | 305 kcal | 281 kcal | 332 kcal | 42 kcal |
| Protein | 23.88 gm | 13.91 gm | 7.66 gm | 6.34 gm | 2.36 gm |
| Fat | 1.35 gm | 16.64 gm | 5.03 gm | 1.26 gm | 0.72 gm |
| Carbs | 52.59 gm | 22.62 gm | 49.22 gm | 71.95 gm | 5.86 gm |
| Fiber | 9.37 gm | 30.35 gm | 21.38 gm | 5.13 gm | 4.77 gm |
- Soaked and drained yellow moong dal
- Jeera or cumin seeds
- Turmeric powder
- Heeng or asafoetida
- Chilli powder or chopped chilies
- Cumin and coriander powder (jeera dhania powder)
- Salt as per taste
Mix all these stuffing ingredients together and use them in your regular parantha recipe.
Paneer stuffing: Low-fat
| Cereals | Paneer | Palak (Spinach leaves) | Fenugreek leaves | Tomatoes | Onions | Chopped Green chilies |
| GI | 30 | 15 | 0 | 30 | 10 | 15 |
| Calories | 258 kcal | 25 kcal | 34 kcal | 20 kcal | 48 kcal | 42 kcal |
| Protein | 18.86 gm | 2.14 gm | 3.68 gm | 0.9 gm | 1.5 gm | 2.36 gm |
| Fat | 14.78 gm | 0.64 gm | 0.83 gm | 0.47 gm | – | 0.72 gm |
| Carbs | 12.41 gm | 2.05 gm | 2.17 gm | 2.71 gm | 9.56 gm | 5.86 gm |
| Fiber | – | 2.38 gm | 4.9 gm | 1.77 gm | 2.45 gm | 4.77 gm |
- Grated low-fat paneer
- Chopped palak or spinach leaves
- Chopped methi or fenugreek leaves
- Chopped tomatoes and onions
- Chopped green chilies
- Salt as per taste
Mix all these stuffing ingredients together and use them in your regular parantha recipe.
There are many variations you can try out in your daily Indian breakfast recipe ideas that are not only super delicious but will act as a powerhouse in safeguarding your diabetes health as well as overall health.
Smart Breakfast Tips for Managing Type 2 Diabetes
1. Balance Your Plate
Aim for a mix of proteins, healthy fats, and high-fiber carbohydrates. This combination helps maintain stable blood sugar levels.
2. Choose Low Glycemic Index Foods
Opt for foods that have a low glycemic index to cause a slower rise in blood glucose levels. Include Indian grains like barley (jau), pearl millet (bajra), and legumes like chickpeas (chana) and lentils (dal). Traditional Indian whole grains like ragi and jowar are also excellent choices.
3. Incorporate Healthy Proteins
Include lean proteins in your breakfast which are essential for a balanced diabetic diet. Indian diets can incorporate paneer, lentils, moong dal chilla, or egg bhurji. Nuts like almonds (badam) or walnuts (akhrot) are also good sources of protein.
4. Include Healthy Fats
Integrate heart-healthy fats that aid in prolonged satiety and slow down digestion. Use traditional oils like mustard oil or ghee in moderation, and include seeds like flaxseeds (alsi) or chia seeds (sabja) in your diet. Nuts like almonds and walnuts are also beneficial.
5. Fiber is Your Friend
Emphasize high-fiber foods for digestion and blood sugar control. Incorporate vegetables like okra (bhindi), beans, eggplant (baingan), and leafy greens such as spinach (palak) and amaranth (chaulai).
Fruits with edible skins like guava (amrood) and apples, and whole grains like oats or dalia can be included in breakfast meals.
6. Watch Portion Sizes
Even healthy foods can cause blood sugar spikes if eaten in large quantities. Be mindful of serving sizes.
7. Limit Sugars and Refined Carbs
Avoid sugary cereals, white bread, and pastries which can cause rapid blood glucose spikes.
8. Stay Hydrated
Begin your day with a glass of water, and consider unsweetened tea or coffee as part of your breakfast.
9. Prepare in Advance
If mornings are rushed, plan ahead. Prepare breakfast items that are easy to grab and go, like overnight oats or hard-boiled eggs.
10. Monitor Your Blood Sugar
Keep track of how different foods affect your glucose levels to understand the best choices for your body.
11. Consult with a Professional
A dietitian specializing in diabetes can provide personalized advice to fit your lifestyle, preferences, and health needs.
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Frequently Asked Questions
What is the best Indian breakfast for diabetes??
Opt for high-fiber, protein-rich options like oats upma, moong dal cheela, or whole grain parathas with vegetable stuffing.
Is coconut chutney good for diabetes?
Coconut has a GI of 42 which is low on the GI scale and hence it can serve as a great accompaniment in various breakfast recipes. However, in high quantities, coconut chutney for diabetes may increase blood sugar levels in some people.
Is skipping breakfast good for diabetes?
Skipping breakfast is generally not recommended for diabetes management or weight loss as it can lead to higher blood sugar levels later in the day and increased hunger, potentially leading to overeating. It's usually better to have a balanced, nutritious breakfast to help regulate appetite and blood sugar.
Is Sabudana good for diabetes?
Sabudana, are high in carbohydrates and low in fiber, which can cause a rapid increase in blood sugar levels. Therefore, it is typically not recommended as a regular part of the diet for people managing diabetes. If included, it should be consumed in moderation and balanced with other low glycemic and high fiber foods to minimize blood sugar spikes. Always consult with healthcare professionals for personalized dietary advice.
Will poha reduce weight?
Poha can be part of a weight loss diet if made with minimal oil and includes vegetables and sprouts for added fiber and nutrients.
How can I make my Indian breakfast healthier?
Use less oil, incorporate whole grains, add plenty of vegetables, and opt for lean protein sources to make your Indian breakfast healthier.
Can I eat idli in diabetes?
Yes, idlis are low in calories and fat, especially when made from whole grains, and can be included in a weight loss diet. Also, you can add sambhar to increase the protein content.
What type of breakfast is best for diabetes?
A breakfast high in protein and fiber and low in processed sugars and unhealthy fats is best for diabetes.
Can I have a sweet breakfast while trying to lose weight?
Yes, but choose natural sweeteners like fruits, and keep portions in check to avoid excessive calorie intake.
Are these Indian breakfast recipes suitable for vegetarians and vegans?
Many Indian breakfasts are naturally vegetarian and can be made vegan by substituting dairy with plant-based alternatives.
Can I include smoothies as a part of my Indian breakfast for diabetes?
Yes, smoothies made with a balance of vegetables, fruits, protein, and healthy fats can be a nutritious and weight-friendly addition to an Indian breakfast.
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