Diabetes is one of those chronic conditions that cannot be reversed but can always be managed with a careful makeover of your diet and lifestyle. Maintaining a healthy lifestyle with regular exercise, having meals at regular intervals and including foods that have low glycaemic index are some of the many tips that experts have often suggested to manage blood sugar levels. There are certain foods that aren't considered well for diabetics.
While juices and sweets are a big no-no, certain flours including maida and even whole wheat may not be well-suited for diabetics. However, these two flours are some of the most popular ones to make rotis for an Indian meal! People, who are accustomed to a meal of simple sabzi and roti, might find it difficult to do away with the roti altogether. But one can always experiment with healthier options for a diabetes diet, even when it comes to roti. Did you know you can make roti with diabetic-friendly ingredients such as bajra flour and cauliflower too? Yes, you read that right.
A highly nutritious flour bajra (pearl millet) is a gluten-free, pseudo-grain that has low carbohydrate content besides having a low glycaemic index. It is a rich source of protein and insoluble fibre, which together may work wonders in managing diabetes. Consultant nutritionist Rupali Datta says "Bajra is a good source of magnesium, which is associated with a lowered risk of diabetes. Besides this, the fibre content in it along with slow digestible starch which takes longer to convert into glucose helps in managing the blood sugar levels."
(Also Read: Diabetes Diet: 7 Indian Dinner Recipes With Green Beans (Phaliyan) To Manage Blood Sugar)
Roti is a quintessential part of an Indian meal.
One can add bajra flour easily into Indian flatbreads like roti. One can either mix it with regular flour or even replace it to make rotis. Here we have a bajra-cauliflower (gobhi) roti that might be one of the most delicious and wholesome rotis you can try in a diabetic-friendly diet! Cauliflower is a powerhouse of nutrients including protein, magnesium, phosphorous, potassium and manganese. A low glycaemic food with fibre content, cauliflower helps keep a check on blood sugar fluctuations.
Here's how you can make a healthy and easy bajra-cauliflower roti at home:
- Bajra flour- 1 cup
- Whole Wheat Flour- 1/2 cup
- Cauliflower (grated)- 1/2 cup
- Onion (finely chopped)- 2 tbsp
- Coriander leaves (finely chopped)- 2 tbsp
- Garlic (grated)- 1 tsp
1. Combine all the ingredients and knead into a soft dough using water as needed.
2. Divide into equal portions
3. Now heat a tawa and roll out each portion into flat rotis.
4. Place the roti on hot non-stick tawa and cook till brown from both the sides.
5. Serve hot with some pickle or curd.
Try this diabetic-friendly, yummy bajra-cauliflower roti at home and share your experience with us in the comments section below.