Diabetes is one chronic condition that has become one of the rising concerns in the world of health. It is an irreversible condition, characterised by excess sugar in the blood which can only be managed effectively with certain tweaks in our diet. A diabetes diet requires one to forego many yummy treats that might have been a part of your regular diet. Be it a bowl of comforting rice in lunch or a decadent dessert post-meal, all these are a big no to keep blood sugar levels in control. Simple and comforting dishes such as idli too may have to take a back seat considering it is made of white rice, which is rich in starchy carbohydrates and may lead to sudden post-meal spikes.
But what if we tell you that you can still have your favourite idli-sambar in a wholesome, healthier way which is diabetic-friendly and also delicious? A traditional idli recipe uses white rice but you'll be surprised to know how you can use multiple flours along with dal to make wholesome, multigrain idli at home to pair with piping hot sambar. Flours including jowar, bajra and ragi are considered good to manage diabetes. Dr. Anju Sood, a Bangalore-based nutritionist, says "Jowar (sorghum) is rich in good quality fibre which can aid digestion, manage obesity and regulate blood sugar levels. Ragi too is often suggested to diabetics since it helps in maintaining blood sugar levels." Dr. Sood further adds "The low glycemic index of ragi lessens food cravings and maintains the digestive pace, keeping blood sugar within the safe range."
On the other hand, Bajra is low on carbs and high in protein, insoluble fibre, essential amino acids, vitamins and minerals. All of these help in managing the blood sugar levels. Nutritionist Rupali Datta says, "Bajra is a good source of magnesium, which is associated with a lowered risk of diabetes."
How To Make Multigrain Idli To Manage Diabetes | Multigrain Idli Recipe
Cooking multigrain idli isn't anything new, all you need to do is replace your rice with bajra flour, ragi flour and jowar flour with a little bit of whole wheat. The recipe also uses fenugreek seeds, another super ingredient known for its anti-diabetic qualities. It is soaked along with urad dal and made into a batter, which is then combined with all the flours and salt. The mix is then fermented overnight and steamed for about 10 minutes until cooked.
Find the full recipe of Multigrain Idli here.
Serve these soft and fluffy idlis with coconut chutney and sambar for a wholesome diabetic-friendly meal.
Try the recipe if multigrain idli at home and share your experience with us in the comments section below.
About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.