Candid Ruri : How to Control
Candid Ruri is is a lifestyle disorder where one’s blood glucose or blood sugar levels are too high.
Some of the symptoms of the disorder include increased thirst, urination, hunger, fatigue, blurred
vision, and unexplained weight loss. The disorder and its symptoms can be brought under control by
following a well-planned diabetic diet chart.
There are two types of diabetes – type 1 diabetes and type 2 diabetes. The former is more
common among children, and in this case, the pancreas does not produce any insulin. The
latter is considered the milder type of diabetes since the pancreas produces at least some
insulin but it is normally not enough.
While it is a dangerous disease, understanding how to control diabetes is crucial. Following
the right diet and taking good care of your body plays a key role in controlling the disorder.
Table of Contents
Diabetic Food List
1200 Calorie Diabetic Diet Chart
Diabetic Diet Recipes
Diabetic Diet Food List
Certain foods help lower blood sugar levels, and this helps them play a major role in
controlling diabetes. It is also extremely beneficial to consume foods that play a role in
preventing diabetes complications like heart and kidney diseases. These 10 diabetic diet
foods can play a major role in bringing the disorder under control.
1. Leafy Greens
Green, leafy vegetables are low in calories, while also being extremely nutritious. Being low
in digestible carbs means that they play a major role in controlling blood sugar levels too.
Spinach, kale, and other leafy greens are rich in several vitamins and minerals like vitamin C.
One study showed that increasing vitamin C intake reduced the fasting blood sugar levels for
people with type 2 diabetes or high blood pressure levels.
2. Cinnamon
Along with its strong antioxidant properties, cinnamon is also known for its ability to control
diabetes. According to several controlled studies, cinnamon can help reduce blood sugar
levels and improve insulin sensitivity as well.
Care must be taken to limit your intake of cassia cinnamon to less than a single teaspoon a
day. The presence of coumarin in this type of cinnamon has been linked to health problems at
higher doses. On the other hand, Ceylon cinnamon does not contain much coumarin.
3. Fatty Fish
Salmon, sardines, and mackerel are great sources of DHA and EPA, which are omega-3 fatty
acids with major heart health benefits. Improving the intake of these fats could particularly
benefit diabetics with a higher risk of heart disease.
DHA and EPA help reduce inflammation markers, improve the way the arteries function after
meals and protect the cells lining the blood vessels. Studies have shown that older men and
women that eat fatty fish more than 5 times a week for 8 weeks had significant reductions in
triglyceride levels and inflammatory markers. They also contain high-quality protein that
helps you feel full for longer and increases your metabolic rate.
4. Chia Seeds
Chia seeds are extremely rich in fiber, yet contain less digestible carbs. The viscous fiber
found in these seeds lowers blood sugar levels by slowing down the rate at which food is
moving through the gut and getting absorbed.
Additionally, the fiber present in chia seeds also helps one feel full, and in the process,
prevents overeating and unnecessary weight gain. Chia seeds have also been shown to reduce
blood pressure and inflammatory markers.
5. Greek Yogurt
Greek yogurt is a great dairy option for diabetics, given its ability to control blood sugar
levels and reduce the risk of heart disease. This is partly due to the presence of probiotics in
them.
Studies have also found that yogurt and other dairy products can result in weight loss and
better body composition among people with type 2 diabetes. Greek Yogurt contains fewer
carbs than conventional yogurt, while also being richer in protein. The high protein content
promotes weight loss by helping one feel full for longer and thus reducing calorie intake.
6. Flaxseeds
Flaxseeds contain insoluble fiber made up of lignans, which reduces heart disease risk and
improves blood sugar control. A study showed that people with type 2 diabetes that
consumed flaxseed lignans for 12 weeks experienced a major improvement in hemoglobin
A1c.
Another study suggested that a higher intake of flaxseed can lower the risk of strokes. Their
high viscous fiber content helps improve gut health, insulin sensitivity, and the feeling of
fullness in the body.
7. Nuts
All nuts contain fiber, and are low in digestible fiber, although they may have them in
varying levels. Research on various types of nuts has shown that their consumption can
reduce inflammation, and lower HbA1c, blood sugar, and LDL levels in the body.
One study showed that people with diabetes who included 30 g of walnuts in their daily diet
for a whole year lost weight, saw improvements in their body composition, and significantly
lowered their insulin levels.
People with type 2 diabetes often have high insulin levels, and this is linked with obesity.
Researchers also believe that extremely high insulin levels increase one’s risk of serious
diseases like Alzheimer’s disease or cancer.
8. Apple Cider Vinegar
Although it’s made from apples, the sugar content in the fruit is fermented into acetic acid,
with the resulting product containing very few carbs.
Apple cider vinegar tends to improve insulin sensitivity and lower fasting blood sugar levels.
It can also reduce blood sugar levels by as much as 20% when consumed with meals that
contain carbs. One study showed that people with poorly controlled diabetes saw a 6%
reduction in fasting blood sugar levels when they had two tablespoons of apple cider vinegar
before sleeping.
9. Garlic
Garlic is known to have some impressive health benefits. Some studies have shown that it can
reduce inflammation, blood sugar, and LDL levels in people that have type 2 diabetes. It can
also be very effective in reducing blood pressure levels in the body. In addition to that, garlic
is also low in calories. A single clove contains only 4 calories with just 1 gram of carbs.
10. Strawberries
Strawberries are rich in anthocyanins, the antioxidants that give them their red color. These
antioxidants have been shown to reduce insulin and cholesterol levels right after a meal. They
also reduce the risk of increased blood sugar levels and heart diseases in type 2 diabetes
patients.
A single cup of strawberries contains 49 calories and only 11 grams of carbs, 3 of which are
fiber. This serving also ensures that one gets more than 100% of their required daily intake of
vitamin C, thus providing additional anti-inflammatory benefits for heart health.
1200 Calorie Diabetic Diet Chart
A proper diabetic meal plan goes a long way in helping control high blood sugar levels. We
have put together a 1200 calorie Indian diabetic diet plan to help you understand how you can
plan your meals in order to bring diabetes under control.
Time Meal
Methi seeds – 2 tsp (soaked)
6:30 AM
Water – 1 glass
Millet Vegetable Cheela/Dosa – 2
8:30 AM
Green chutney – 1 tsp
Buttermilk – 1 glass
11:00 AM
Apple – 1
Mixed Vegetable Salad – 1 cup
Multigrain chapati – 2
OR
1:30 PM
Chapati – 1 & Brown rice – ½ katori
Methi Dal – 1 katori
Bhindi sabji – 1 katori
4:30 PM Lemon green tea without sugar/honey – 1 cup
Roasted Chana – 0.25 cup
7:30 PM Sprouts salad – 1 katori
Mixed vegetable Daliya – 1 cup
Mint curd chutney – 2 tsp
8:30 PM OR
Chapati – 1
Palak sabji – 2 katori
10:00 PM Milk without Sugar – 1/2 cup
While this works as a general Indian diet chart for diabetic patients, it is important to consult
a nutritionist before creating and following a diet plan for yourself.
Diabetic Diet Recipes
It is important to maintain a low carb and sugar intake for individuals with diabetes. The
following recipes are diabetes-friendly while also being a treat to the taste buds. Try some of
these diabetic diet recipes today.
1. Subzi Dal
Have this nutritious dal along with Rotis as the combination of dals with vegetables makes it
extremely rich in energy, protein, calcium, iron, and folic acid. Green peas add to the fiber
content of the recipe. Also, coriander and capsicum are important sources of vitamins A and
C. This dish serves 4 and is the perfect addition to any diabetic diet.
Ingredients:
Yellow moong dal (split yellow gram) – 1/3 cup
Toovar (arhar) dal – 1/3 cup
Mustard seeds (rai) – 1/2 tsp
masoor dal (split red lentils) – 1/3 cup
Cumin seeds (jeera) – 1/2 tsp
Curry leaves – 6 to 8
asafoetida (hing) – 1/4 tsp
Green chilli – 1 (chopped)
onion – 1 (chopped)
Ginger-green chili paste – 2 tsp
Garlic paste – 1/2 tsp
Large tomato – 1 (finely chopped)
Chili powder – 1/2 tsp
Turmeric powder (haldi) – 1/2 tsp
Mixed vegetables (capsicum, carrots, peas) 1 cup (finely chopped)
Oil – 2 tsp
salt to taste
Chopped coriander for garnish – 2 tbsp
Method:
1. Cook the dal with salt and turmeric in a pressure cooker until it becomes soft and keep it
aside.
2. Heat oil in a pan, add curry leaves, mustard seeds, cumin seeds, chili, ginger & garlic
paste, and sauté them well.
3. Add the vegetables and cook the mixture for 2 minutes.
4. Add the dal, chilly powder, and simmer this mixture until the vegetables are cooked.
5. Then, garnish the dish with coriander.
2. Carrot MethiSubzi
An uncommon but healthy combination – carrots are abundant in vitamin A whereas methi
has lots of calcium and iron. This dish can go very well with steaming hot phulkas and curds
and serves 4 people.
Ingredients:
Carrots – 2 cups (cut into cubes)
Fenugreek (methi) leaves – 2 cups (chopped)
Cumin seeds (jeera) – ½ tsp
Onions – ¾ cup (finely chopped)
Green chillies – 3 (finely chopped)
Large clove of garlic – 1 (finely chopped)
Ginger – ½ inch (finely chopped)
Turmeric powder (haldi) – ¼ tsp
Coriander (dhania) powder – 2 tsp
Oil – 2 tsp
Salt to taste
Preparation:
1. Heat the oil in a nonstick pan and add the cumin seeds.
2. once they crackle, add the onions, green chilies, garlic & ginger, and sauté for 2 minutes.
3. Add the fenugreek leaves and sauté for another 2 minutes.
4. Add the carrots, turmeric powder, coriander powder, salt, 1 cup of water, and mix them
well.
5. Cover and cook the mixture over a slow flame until all the moisture has evaporated and the
carrots are tender.
6. Serve the dish hot.
3. Sugar-Free Makhana Kheer
Rich in protein and calcium, Makhana or fox-nut combines beautifully with low-fat milk to
make a creamy and delicious kheer. Being sugar-free, it is also diabetes-friendly.
Ingredients:
Low-fat milk – 1 litre
Makhana (puffed lotus seeds/fox nuts) – 1/4 cup
Dates – 3-4 (finely chopped)
Chopped pistachios – 1 tsp
Chopped almonds – 2 tsp
Green cardamom powder – 1 tsp
Nutmeg powder – 1/4 tsp
Preparation:
1. Dry roast the fox nuts till they become crisp.
2. Cool it and blend coarsely in a grinder or with a rolling pin.
3. Boil the milk in a deep non-stick pan.
4. Once the milk boils, add the dates and coarsely crushed lotus seeds. Mix them well and
cook on a medium flame for 2-5 minutes while stirring occasionally.
5. Add the nuts and spices. Mix and serve it warm or cold.
4. Grilled Tofu Lettuce/Spinach Sandwich
Ingredients:
Firm tofu sliced into squares of bread slice size – 200 gram
Sesame seed – 1/4 cup
Dijon mustard – 1 tablespoon
Olive oil – 2 tsp
Whole-wheat bread toasted – 4 slices
Tomato – 1 (thinly sliced)
Small sized onion – 1 (thinly sliced into rings)
Lettuce leaves or spinach leaves – 6 – 8
Tabasco sauce (optional) – 1 teaspoon
Salt and black pepper to taste
Preparation:
1. To begin making the Grilled Tofu Spinach Sandwich, in a large mixing bowl, combine the
olive oil, dijon mustard, and a pinch of salt. Toss the tofu in the mustard and allow it to rest
for 30 minutes to marinate or place it in the refrigerator for 3 hours.
2. Preheat the grill pan on medium heat and grease it with a tablespoon of oil. Arrange the tofu
in the hot grill pan. Grill on medium-high until the tofu gets a crispy outer covering and turns
golden brown on both sides.
3. Toast each of the bread slices in a toaster until it becomes brown and crisp. You can also use
an iron skillet to toast them.
4. Evenly place the tomato slices, onion rings, and spinach or lettuce leaves on the bread slices.
5. Place the grilled tofu on the bread slices and drizzle some tabasco sauce and dijon mustard
on the sandwich.
6. Cover with the remaining bread slices and serve warm.
While diabetes can be extremely problematic to one’s health, it can also be brought under
control through natural methods. The health risks that come with the disorder can also be
avoided by simply following a proper diabetic diet, and eating right.
Tags: Diabetesdiabetesdietdiabetes diet recipesdiabetesfoodsdiabeticdietdiabetic diet plandiabetic
diet recipesdiabetic-friendly recipesdietfoodshealth and wellnesshealthifymehealthydiethealthy
vegetarian recipes for diabeticslifestyledisorderrecipes
Previous Post
Chia Seeds: Health Benefits and Potential Side Effects
Next Post
7 Day GM Diet Plan for Weight Loss
Nahida
Nahida is a registered dietician with 9 years of experience, working extensively with
individuals dealing with obesity, diabetes, thyroid and PCOD. In addition, she has worked
with NGOs supporting cancer patients by providing them with nutritional counseling. After
completing her post-graduation in Dietetics & Applied Nutrition from Mumbai University,
she went on to finish her MBA in Healthcare Services. Nahida is also a certified diabetes
educator from International Diabetes Center. Currently a Sr. Nutritionist with HealthifyMe,
Nahida is looking forward to let people take their weight off their mind and body by enjoying
the journey.
Related Posts
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Lentils: Health Benefits, Nutritional Facts, and Recipes
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Why Should You Include Paneer in Your Diet?
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All You Need to Know About Calorie Deficit Diet!
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Comments 22
1. deepti
4 weeks ago
: How to Control
Arbovirus borne disease is a lifestyle disorder where one’s blood glucose or blood sugar levels are
too high. Some of the symptoms of the disorder include increased thirst, urination, hunger, fatigue,
blurred vision, and unexplained weight loss. The disorder and its symptoms can be brought under
control by following a well-planned diabetic diet chart.
There are two types of diabetes – type 1 diabetes and type 2 diabetes. The former is more
common among children, and in this case, the pancreas does not produce any insulin. The
latter is considered the milder type of diabetes since the pancreas produces at least some
insulin but it is normally not enough.
While it is a dangerous disease, understanding how to control diabetes is crucial. Following
the right diet and taking good care of your body plays a key role in controlling the disorder.
Table of Contents
Diabetic Food List
1200 Calorie Diabetic Diet Chart
Diabetic Diet Recipes
Diabetic Diet Food List
Certain foods help lower blood sugar levels, and this helps them play a major role in
controlling diabetes. It is also extremely beneficial to consume foods that play a role in
preventing diabetes complications like heart and kidney diseases. These 10 diabetic diet
foods can play a major role in bringing the disorder under control.
1. Leafy Greens
Green, leafy vegetables are low in calories, while also being extremely nutritious. Being low
in digestible carbs means that they play a major role in controlling blood sugar levels too.
Spinach, kale, and other leafy greens are rich in several vitamins and minerals like vitamin C.
One study showed that increasing vitamin C intake reduced the fasting blood sugar levels for
people with type 2 diabetes or high blood pressure levels.
2. Cinnamon
Along with its strong antioxidant properties, cinnamon is also known for its ability to control
diabetes. According to several controlled studies, cinnamon can help reduce blood sugar
levels and improve insulin sensitivity as well.
Care must be taken to limit your intake of cassia cinnamon to less than a single teaspoon a
day. The presence of coumarin in this type of cinnamon has been linked to health problems at
higher doses. On the other hand, Ceylon cinnamon does not contain much coumarin.
3. Fatty Fish
Salmon, sardines, and mackerel are great sources of DHA and EPA, which are omega-3 fatty
acids with major heart health benefits. Improving the intake of these fats could particularly
benefit diabetics with a higher risk of heart disease.
DHA and EPA help reduce inflammation markers, improve the way the arteries function after
meals and protect the cells lining the blood vessels. Studies have shown that older men and
women that eat fatty fish more than 5 times a week for 8 weeks had significant reductions in
triglyceride levels and inflammatory markers. They also contain high-quality protein that
helps you feel full for longer and increases your metabolic rate.
4. Chia Seeds
Chia seeds are extremely rich in fiber, yet contain less digestible carbs. The viscous fiber
found in these seeds lowers blood sugar levels by slowing down the rate at which food is
moving through the gut and getting absorbed.
Additionally, the fiber present in chia seeds also helps one feel full, and in the process,
prevents overeating and unnecessary weight gain. Chia seeds have also been shown to reduce
blood pressure and inflammatory markers.
5. Greek Yogurt
Greek yogurt is a great dairy option for diabetics, given its ability to control blood sugar
levels and reduce the risk of heart disease. This is partly due to the presence of probiotics in
them.
Studies have also found that yogurt and other dairy products can result in weight loss and
better body composition among people with type 2 diabetes. Greek Yogurt contains fewer
carbs than conventional yogurt, while also being richer in protein. The high protein content
promotes weight loss by helping one feel full for longer and thus reducing calorie intake.
6. Flaxseeds
Flaxseeds contain insoluble fiber made up of lignans, which reduces heart disease risk and
improves blood sugar control. A study showed that people with type 2 diabetes that
consumed flaxseed lignans for 12 weeks experienced a major improvement in hemoglobin
A1c.
Another study suggested that a higher intake of flaxseed can lower the risk of strokes. Their
high viscous fiber content helps improve gut health, insulin sensitivity, and the feeling of
fullness in the body.
7. Nuts
All nuts contain fiber, and are low in digestible fiber, although they may have them in
varying levels. Research on various types of nuts has shown that their consumption can
reduce inflammation, and lower HbA1c, blood sugar, and LDL levels in the body.
One study showed that people with diabetes who included 30 g of walnuts in their daily diet
for a whole year lost weight, saw improvements in their body composition, and significantly
lowered their insulin levels.
People with type 2 diabetes often have high insulin levels, and this is linked with obesity.
Researchers also believe that extremely high insulin levels increase one’s risk of serious
diseases like Alzheimer’s disease or cancer.
8. Apple Cider Vinegar
Although it’s made from apples, the sugar content in the fruit is fermented into acetic acid,
with the resulting product containing very few carbs.
Apple cider vinegar tends to improve insulin sensitivity and lower fasting blood sugar levels.
It can also reduce blood sugar levels by as much as 20% when consumed with meals that
contain carbs. One study showed that people with poorly controlled diabetes saw a 6%
reduction in fasting blood sugar levels when they had two tablespoons of apple cider vinegar
before sleeping.
9. Garlic
Garlic is known to have some impressive health benefits. Some studies have shown that it can
reduce inflammation, blood sugar, and LDL levels in people that have type 2 diabetes. It can
also be very effective in reducing blood pressure levels in the body. In addition to that, garlic
is also low in calories. A single clove contains only 4 calories with just 1 gram of carbs.
10. Strawberries
Strawberries are rich in anthocyanins, the antioxidants that give them their red color. These
antioxidants have been shown to reduce insulin and cholesterol levels right after a meal. They
also reduce the risk of increased blood sugar levels and heart diseases in type 2 diabetes
patients.
A single cup of strawberries contains 49 calories and only 11 grams of carbs, 3 of which are
fiber. This serving also ensures that one gets more than 100% of their required daily intake of
vitamin C, thus providing additional anti-inflammatory benefits for heart health.
1200 Calorie Diabetic Diet Chart
A proper diabetic meal plan goes a long way in helping control high blood sugar levels. We
have put together a 1200 calorie Indian diabetic diet plan to help you understand how you can
plan your meals in order to bring diabetes under control.
Time Meal
Methi seeds – 2 tsp (soaked)
6:30 AM
Water – 1 glass
Millet Vegetable Cheela/Dosa – 2
8:30 AM
Green chutney – 1 tsp
Buttermilk – 1 glass
11:00 AM
Apple – 1
Mixed Vegetable Salad – 1 cup
Multigrain chapati – 2
OR
1:30 PM
Chapati – 1 & Brown rice – ½ katori
Methi Dal – 1 katori
Bhindi sabji – 1 katori
Lemon green tea without sugar/honey – 1 cup
4:30 PM
Roasted Chana – 0.25 cup
7:30 PM Sprouts salad – 1 katori
Mixed vegetable Daliya – 1 cup
Mint curd chutney – 2 tsp
8:30 PM OR
Chapati – 1
Palak sabji – 2 katori
10:00 PM Milk without Sugar – 1/2 cup
While this works as a general Indian diet chart for diabetic patients, it is important to consult
a nutritionist before creating and following a diet plan for yourself.
Diabetic Diet Recipes
It is important to maintain a low carb and sugar intake for individuals with diabetes. The
following recipes are diabetes-friendly while also being a treat to the taste buds. Try some of
these diabetic diet recipes today.
1. Subzi Dal
Have this nutritious dal along with Rotis as the combination of dals with vegetables makes it
extremely rich in energy, protein, calcium, iron, and folic acid. Green peas add to the fiber
content of the recipe. Also, coriander and capsicum are important sources of vitamins A and
C. This dish serves 4 and is the perfect addition to any diabetic diet.
Ingredients:
Yellow moong dal (split yellow gram) – 1/3 cup
Toovar (arhar) dal – 1/3 cup
Mustard seeds (rai) – 1/2 tsp
masoor dal (split red lentils) – 1/3 cup
Cumin seeds (jeera) – 1/2 tsp
Curry leaves – 6 to 8
asafoetida (hing) – 1/4 tsp
Green chilli – 1 (chopped)
onion – 1 (chopped)
Ginger-green chili paste – 2 tsp
Garlic paste – 1/2 tsp
Large tomato – 1 (finely chopped)
Chili powder – 1/2 tsp
Turmeric powder (haldi) – 1/2 tsp
Mixed vegetables (capsicum, carrots, peas) 1 cup (finely chopped)
Oil – 2 tsp
salt to taste
Chopped coriander for garnish – 2 tbsp
Method:
1. Cook the dal with salt and turmeric in a pressure cooker until it becomes soft and keep it
aside.
2. Heat oil in a pan, add curry leaves, mustard seeds, cumin seeds, chili, ginger & garlic
paste, and sauté them well.
3. Add the vegetables and cook the mixture for 2 minutes.
4. Add the dal, chilly powder, and simmer this mixture until the vegetables are cooked.
5. Then, garnish the dish with coriander.
2. Carrot MethiSubzi
An uncommon but healthy combination – carrots are abundant in vitamin A whereas methi
has lots of calcium and iron. This dish can go very well with steaming hot phulkas and curds
and serves 4 people.
Ingredients:
Carrots – 2 cups (cut into cubes)
Fenugreek (methi) leaves – 2 cups (chopped)
Cumin seeds (jeera) – ½ tsp
Onions – ¾ cup (finely chopped)
Green chillies – 3 (finely chopped)
Large clove of garlic – 1 (finely chopped)
Ginger – ½ inch (finely chopped)
Turmeric powder (haldi) – ¼ tsp
Coriander (dhania) powder – 2 tsp
Oil – 2 tsp
Salt to taste
Preparation:
1. Heat the oil in a nonstick pan and add the cumin seeds.
2. once they crackle, add the onions, green chilies, garlic & ginger, and sauté for 2 minutes.
3. Add the fenugreek leaves and sauté for another 2 minutes.
4. Add the carrots, turmeric powder, coriander powder, salt, 1 cup of water, and mix them
well.
5. Cover and cook the mixture over a slow flame until all the moisture has evaporated and the
carrots are tender.
6. Serve the dish hot.
3. Sugar-Free Makhana Kheer
Rich in protein and calcium, Makhana or fox-nut combines beautifully with low-fat milk to
make a creamy and delicious kheer. Being sugar-free, it is also diabetes-friendly.
Ingredients:
Low-fat milk – 1 litre
Makhana (puffed lotus seeds/fox nuts) – 1/4 cup
Dates – 3-4 (finely chopped)
Chopped pistachios – 1 tsp
Chopped almonds – 2 tsp
Green cardamom powder – 1 tsp
Nutmeg powder – 1/4 tsp
Preparation:
1. Dry roast the fox nuts till they become crisp.
2. Cool it and blend coarsely in a grinder or with a rolling pin.
3. Boil the milk in a deep non-stick pan.
4. Once the milk boils, add the dates and coarsely crushed lotus seeds. Mix them well and
cook on a medium flame for 2-5 minutes while stirring occasionally.
5. Add the nuts and spices. Mix and serve it warm or cold.
4. Grilled Tofu Lettuce/Spinach Sandwich
Ingredients:
Firm tofu sliced into squares of bread slice size – 200 gram
Sesame seed – 1/4 cup
Dijon mustard – 1 tablespoon
Olive oil – 2 tsp
Whole-wheat bread toasted – 4 slices
Tomato – 1 (thinly sliced)
Small sized onion – 1 (thinly sliced into rings)
Lettuce leaves or spinach leaves – 6 – 8
Tabasco sauce (optional) – 1 teaspoon
Salt and black pepper to taste
Preparation:
7. To begin making the Grilled Tofu Spinach Sandwich, in a large mixing bowl, combine the
olive oil, dijon mustard, and a pinch of salt. Toss the tofu in the mustard and allow it to rest
for 30 minutes to marinate or place it in the refrigerator for 3 hours.
8. Preheat the grill pan on medium heat and grease it with a tablespoon of oil. Arrange the tofu
in the hot grill pan. Grill on medium-high until the tofu gets a crispy outer covering and turns
golden brown on both sides.
9. Toast each of the bread slices in a toaster until it becomes brown and crisp. You can also use
an iron skillet to toast them.
10. Evenly place the tomato slices, onion rings, and spinach or lettuce leaves on the bread slices.
11. Place the grilled tofu on the bread slices and drizzle some tabasco sauce and dijon mustard
on the sandwich.
12. Cover with the remaining bread slices and serve warm.
While diabetes can be extremely problematic to one’s health, it can also be brought under
control through natural methods. The health risks that come with the disorder can also be
avoided by simply following a proper diabetic diet, and eating right.
Tags: Diabetesdiabetesdietdiabetes diet recipesdiabetesfoodsdiabeticdietdiabetic diet plandiabetic
diet recipesdiabetic-friendly recipesdietfoodshealth and wellnesshealthifymehealthydiethealthy
vegetarian recipes for diabeticslifestyledisorderrecipes
Previous Post
Chia Seeds: Health Benefits and Potential Side Effects
Next Post
7 Day GM Diet Plan for Weight Loss
Nahida
Nahida is a registered dietician with 9 years of experience, working extensively with
individuals dealing with obesity, diabetes, thyroid and PCOD. In addition, she has worked
with NGOs supporting cancer patients by providing them with nutritional counseling. After
completing her post-graduation in Dietetics & Applied Nutrition from Mumbai University,
she went on to finish her MBA in Healthcare Services. Nahida is also a certified diabetes
educator from International Diabetes Center. Currently a Sr. Nutritionist with HealthifyMe,
Nahida is looking forward to let people take their weight off their mind and body by enjoying
the journey.
Related Posts
Nutrition
Lentils: Health Benefits, Nutritional Facts, and Recipes
May 26, 2021
Nutrition
Why Should You Include Paneer in Your Diet?
May 24, 2021
Diet
All You Need to Know About Calorie Deficit Diet!
May 27, 2021
Comments 22
2. deepti
4 weeks ago
