Fitterfly HealthTech Pvt Ltd Logo
Read In - हिंदी

Indian Breakfast Recipes Ideas for People with Type 2 Diabetes

Updated on: Jan 30, 2024
11 min Read
27395 Views
indian breakfast recipes
Spread the love

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.

indian breakfast ideas

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

Diabetes Reversal
Calculator

To know your chances of  Diabetes reversal, take the Diabetes Reversal Test

 

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

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. 

Reduced HbA1c by HALF in 6 months

Vandana Jha
12.6% 6.6%
Vandana Jha
39 years
Happy members
25000+
Happy members
No Cost EMI
No Cost
EMI
Moneyback Guarantee
Moneyback
Guarantee
Rated 4.8/5
Rated 4.8/5
4.8/5
You too can with
Fitterfly's
Diabetes Prime Program
Required
Required
* Diabetes Remission is the clinical term for Diabtes Reversal

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.

FitterTake

We know that it is tough trying to navigate nutrition, exercise, and stress management. But what if you have a team who can do it all for you and motivate you on your health journey?

Fitterfly’s Diabetes program guarantee results through a comprehensive & personalized program. What are you waiting for? Speak to us or Call us today – at 08069450746

Disclaimer

This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

Read More

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.

- By Fitterfly Health-Team

Diabetes Reversal Calculator

To know your chances of diabetes reversal, take the Daibetes Reversal Test

Check

Pre-diabetes Risk Calculator

Take the first step towards a healthy, happy lifestyle by assessing your risk.

Check

Healthy Weight Calculator

Is your weight increasing your health risk

Check

Heart Age
Calculator

Find your heart's true age to prevent complications.

Check
HitREWINDon Diabetes!

Choose to REVERSE* it With

Fitterfly Diabetes Prime

12-month Program

  • Real-time blood sugar insights with CGM Sensor
  • Personal Diabetes Health Coach
  • Personalized plans for diet, fitness, stress & sleep
  • Unlimited diet consults + 50+ lab tests & much more!
Plans Start at ₹49/ Day

Leave a Reply

Your email address will not be published. Required fields are marked *

Talk to us
Chat with us
Talk to us
Chat with us