9 Delicious Indian Snacks for People with Diabetes
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I feel like eating something ‘light’, but what?
Don’t worry; managing diabetes doesn’t mean you have to eat bland or boring snacks. In our Indian culture, we’re lucky to have so many tasty and healthy snacks for diabetes that won’t spike your blood sugar, and you can enjoy snacking whenever you want.
From crunchy makhanas to spicy besan chillas, there are plenty of delicious snacks that can satisfy your cravings while keeping your health in check.
But first, let’s look at how you can choose Indian snacks for diabetes.
What Should You Keep in Mind While Choosing Diabetes-Friendly Snacks?
When selecting snacks, it’s important to focus on foods that won’t cause spikes in your blood sugar. Here are a few things to keep in mind:
- High Fiber: Choose snacks high in fiber, such as fruits, vegetables, or whole grains, to keep you full and maintain stable sugar levels.
- Protein-Rich: Add protein-rich foods like legumes, nuts, and seeds to balance your snacks.
- Healthy Fats: Add more nuts, seeds, and fruits like strawberries, blueberries, avocado, apples, and pears for heart-healthy fats that support blood sugar control.
- Low Glycemic Index: Choose snacks with a low glycemic index, which means they release sugar into the blood slowly.
- Balanced Portions: Even healthy snacks can affect your blood sugar if eaten in large amounts. Keep your portion sizes moderate.
Now, below are the tasty Indian snacks for diabetes that you can’t resist eating right away:
1. Cheela
Cheela is a savory pancake/dosa-like dish from essentially North India, but these days, it has become quite popular across the country. Made with gram flour (besan) or moong dal flour, this crispy delight is not only delicious but also low in carbs and high in protein.
But what makes it even healthier is when you add some chopped veggies like onion, capsicum, bell peppers, coriander, spring onion, carrots, etc., to boost both the taste and nutritional value. Enjoy!
Why Cheela is Great for Diabetes?
Both besan and moong dal have a low glycemic index, which helps keep blood sugar stable. Plus, the high protein content keeps you full for longer, making them good Indian snacks for people with diabetes.
Quick Recipe
Mix besan with chopped veggies (like lauki, spinach, tomato, and onion), add salt and cumin, and pan-roast it like a dosa. Serve with tangy green chutney or curd (dahi). Yummy!
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2. Dhokla
Dhokla is the hero of Gujarati snacks! Steamed and made from besan or moong daal, these light and fluffy squares are perfect when you want something filling but low on calories.
Plus, the fermentation process makes them super gut-friendly! But yes, avoid the shop-made ones or even the pre-packed powder ones, as they contain a lot of preservatives and sugar.
Also, usually, a sugar solution is added on top of the dhokla to soften it and give it that sweetish tinge. Avoid adding it to make it truly diabetes-friendly.
Why Dhokla is Great for Diabetes?
Low in fat and high in fiber, dhokla helps keep your blood sugar in check and prevents sudden hunger pangs, making it an ideal Indian snack for diabetes.
Quick Recipe
Whip up a batter with besan and dahi/curd, steam it, and give it a quick tempering with mustard seeds and curry leaves. Serve with dhaniya hari chutney, and you’re good to go!
3. Sprouted Moong Chaat
For a snack that’s both tasty and healthy, try moong daal chaat! And here we are, not talking about the fried moong dal you get in packets in local shops. This is moong dal sprouted overnight.
This dish combines the crunch of sprouted moong dal with fresh veggies and a tangy twist, making it a flavorful and nutritious choice. Yes! Do remember to pressure cook or steam the sprouted moong before adding it to your chaat.
Why Sprouted Moong Chaat is Great for Diabetes?
Sprouted moong is packed with fiber and protein, helping to control blood sugar. It is thus an excellent Indian snack for diabetes.
Quick Recipe
Mix the pressure-cooked sprouted moong with onions, tomatoes, and cucumbers. Squeeze some lemon juice and sprinkle chaat masala for an extra burst of flavor!
4. Sundal/Chundal
If you’re in the mood for something savory and satisfying, Sundal is your go-to snack!
The beauty of this dish is that it can be made with a variety of pulses like chikpea, dried peas (like whole yellow and whole green dried peas), beans like black-eyes peas, vaal etc. Made with chickpeas or black-eyed peas, this Tamil Nadu special is seasoned with mustard seeds, curry leaves, and coconut.
Why Sundal/Chundal is Great for Diabetes?
Most pulses are low on the glycemic index, making Sundal one of the ideal Indian snacks for diabetes.
Quick Recipe
Sauté boiled chickpeas or any other whole pulse of your choice with a tempering of mustard seeds, dried red chilli, and curry leaves, and finish with a sprinkle of freshly/dried grated coconut.
5. Makhanas (Phool Makhana)
Need something to munch on without feeling guilty? Phool Makhana (fox nuts) is the perfect snack.
Light, crunchy, and super low in calories, they’re a great alternative to chips or popcorn.
Why It’s Great for Diabetes?
Low in calories and glycemic index, makhanas are among the best Indian snacks for diabetes that help control blood sugar.
Quick Recipe
Roast makhanas in a little ghee, sprinkle with salt, pepper, or even chaat masala, and you’ve got a crunchy, healthy snack!
6. Rolled-Oats Idli
Who says you can’t enjoy idli when you have diabetes? Swap out rice for rolled oats, and you’ve got a high-fiber, low-GI version of this South Indian favorite.
Why It’s Great for Diabetes?
Oats help control blood sugar spikes and keep you feeling full longer, making this an ideal breakfast or snack.
Quick Recipe
Mix powdered oats with dahi (curd), add some mixed veggies like capsicum, carrots, beans, and tomatoes, then steam the idlis for 10-12 minutes. Serve with coconut chutney and enjoy!
7. Kala Chana Chaat
Craving something tangy and filling? Kala Chana Chaat is your answer. Made with black chickpeas, this snack is full of protein and fiber, and tastes great with a mix of spices and veggies.
Why It’s Great for Diabetes?
Black chickpeas are a low-GI food, making them perfect for keeping blood sugar levels steady.
Quick Recipe
Mix boiled kala chana with chopped onions, tomatoes, and cucumbers. Add lemon juice, chaat masala, and salt for a deliciously tangy snack.
8. Thepla
Thepla, a spiced flatbread from Gujarat, is packed with the goodness of fenugreek (methi) and whole wheat.
Why Thepla is Great for Diabetes?
Fenugreek is known for its blood sugar-lowering properties, and whole wheat is a great source of fiber, making it a good fit for Indian snacks for diabetes.
Quick Recipe
Mix whole wheat flour with chopped methi leaves, spices, and dahi/curd. Roll out thin flatbreads and cook on a hot tawa with very little oil. Serve with dahi/curd or a pickle.
9. Daliya Sprouts Upma
Upma is a classic South Indian dish that can be made healthier by swapping semolina for broken wheat (daliya) or adding sprouts. Packed with veggies like carrots, peas, and beans, it’s a light, filling, and diabetes-friendly option.
Why It’s Great for Diabetes?
Upma is made with whole grains, provides slow-releasing carbohydrates, and helps maintain stable blood sugar levels.
Quick Recipe
Roast daliya, sauté veggies, then add water and cook until soft. For an authentic flavor, add curry leaf and mustard tadka.
All these Indian snacks for diabetes can make snacking both enjoyable and healthy, helping you stay on track with your health goals.
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How We At Fitterfly Can Help You?
Managing diabetes doesn’t mean giving up on tasty snacks! At Fitterfly, we offer personalized guidance not just from expert nutritionists who help you with best Indian snacks for diabetes, but also from fitness coaches and success coaches who ensure that your overall health journey is smooth and sustainable.
Whether it’s finding diabetes-friendly alternatives to your favourite snacks, incorporating the right exercises, or staying motivated throughout, our team is here to support you every step of the way.
Call us today on 08069450746 to speak with our experts and start your personalized program!
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
What are the best snacks for people with diabetes in India?
The best snacks include chilla, dhokla, sprouts, chaat, idli, roasted makhana, and poha. These snacks are low in carbs, high in fiber, and have a low glycemic index, making them ideal for managing blood sugar levels.
Can people with diabetes eat Indian chaat?
Yes, with modifications. Opt for a healthier version of bhel puri using puffed rice, roasted chana, diced vegetables, and tangy chutney. Avoid fried ingredients and sweet tamarind chutney.
Is roasted chana good for people with diabetes?
Yes, roasted chana is an excellent dry snack for people with diabetes. It's high in fiber and protein, which helps control blood sugar.
Are there Indian dry snacks suitable for people with diabetes?
Yes, snacks like roasted makhana, roasted chana, and almonds are all excellent dry snack options for people with diabetes.
What low glycemic index Indian snacks are good for people with diabetes?
Snacks like sprouts chaat, dhokla, and sundal are all low glycemic index options that help prevent blood sugar spikes.
Can people with diabetes eat idli or dosa?
Yes, but it's better to opt for smaller portions or choose millet-based idlis or dosas, which have a lower glycemic index.
Are millet-based snacks good for people with diabetes?
Yes, millet-based snacks like ragi dosa or bajra rotis are excellent for diabetes management as they have a lower glycemic index and are high in fiber.
What traditional Indian snacks can help manage blood sugar levels?
Traditional snacks like sundal, sprouts, chaat, and dhokla, due to their fiber and protein content, can help manage blood sugar levels.
Can people with diabetes have bhel puri or puffed rice snacks?
Yes, a healthier version of bhel puri made with puffed rice, roasted chana, and vegetables can be a good snack choice for people with diabetes.
Can people with diabetes eat poha or upma as snacks?
No, poha and upma are high in glycemic index (GI) and are not ideal for people with diabetes. They can cause a rapid spike in blood sugar levels. Even when prepared with less oil and paired with vegetables or peanuts, they are not the best snack choices for managing diabetes. It’s better to opt for lower GI options like sprouts, nuts, or whole grain-based snacks.
