Karela (bitter gourd) is one of the vegetables that is not very popular among people due to its peculiar taste. While some just cannot stand its taste and smell, others fancy it in various forms (read: bharwa karela). This love-hate relationship has led people to experiment with the green vegetable to create interesting karela recipes that may suit everyone's palate. But not a lot of people know that karela is brimming with a plethora of health benefits. Rich in fibres, antioxidants, vitamins A, C, E, K, calcium and iron, karela is also good for people with diabetes.
Karela (Bitter Gourd) For Diabetes:
Diabetes is one of the biggest problems across the globe, characterised by raised blood sugar levels. It can only be managed with certain diet and lifestyle changes, but not reversed. Karela or bitter gourd is one of the green vegetables that may help manage the condition. As per the USDA, 100 grams serving of bitter gourd has around 602 grams potassium, 34 calories, 7 grams carbohydrates and 3.6 grams proteins, and is hence recommended as part of the diabetes diet. As per consultant nutritionist Rupali Datta, it also has polypeptide-p or p-insulin (plant-based insulin), which helps in lowering down high blood sugar level. Several studies across the world have also shown that regular dose of bitter gourd may help control type 1 and type 2 diabetes.
(Also Read: 6 Best Bitter Gourd Recipes)
Karela is brimming with health benefits.
Diabetes Diet: Easy Karela Thepla Recipe
Now, if you think that you cannot have karela on your plate due to its pungent taste, then fret not! We have a yummy and wholesome Indian way to make karela a part of your daily diet. Karela thepla is a quick and easy recipe that one can try at home for a delicious and healthy meal. Thepla is a quintessential Gujarati flatbread that is enjoyed as a breakfast meal or can even be made part of lunch or dinner. While it is typically made from gram flour or whole wheat flour along with methi, one can stuff it with many different spices and vegetables. You can also pair it with pickles or chutneys.
Here is how you can make karela thepla at home:
- Bitter gourd (karela, chopped)- 1 cup
- Whole wheat flour- 1 1/2 cup
- Bajra- 1/2 cup
- Garlic (finely chopped)- 1 tsp
- Chilli powder- 1 1/2 tsp
- Salt- 1 tsp
- Coriander powder- 2 tsp
- Coriander leaves (chopped)- 1tbsp
- Oil- for cooking
1. Add all the ingredients except oil in a bowl and knead into a soft dough using some water.
2. Divide the dough into the number of theplas needed. Roll with a bit of whole wheat flour.
3. Now heat a non-stick tawa, roll the balls into round theplas and cook on the tawa over a tsp of oil.
4. Cook from both sides until light brown. Serve hot.
Try this diabetic-friendly karela thepla at home for your next meal and share your experience with us in the comments section below.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.