Blood sugar balancing. You never really think about it, until you have to. Maybe you’ve been thinking about it since you learned about the importance of blood sugar management here, or because a family member or doctor mentioned it to you. 

If you've recently started thinking about blood sugar management, you're likely feeling motivated to make some changes. You know what I think the best and easiest place to start is? Your diet. You eat every day, and food and nutrition impact your body more than anything else. 

The good news is that you probably don't need to go to a mall, or a supermarket with a long grocery list to get what you need. Many blood sugar-friendly ingredients and food items are already a part of your kitchen pantry! Not only that, but there are so many delicious and satisfying ways to incorporate them into your meals.

This is especially true for breakfast, the most important meal of the day. A well-balanced breakfast sets the tone for your entire blood sugar profile. Which brings me to this specific blog. We’re here today to explore the world of some simple Indian breakfast recipes that you can make to keep your blood sugar stable, and your taste buds happy!

 Meal #1: Rajma + almond flour chapatis 

Rajma is an ideal source of protein, while almond flour has a high fibre content. Protein helps slow digestion to prevent blood sugar spikes, while fibre helps regulate insulin sensitivity. I reaffirmed my faith in this meal when I came across Karan Sarin talking about how almond flour chapatis affected his blood sugar levels while wearing a Continuous Glucose Monitoring (CGM) tracker. This one’s tried and tested guys!

Meal #2: Smoothie bowls with a full scoop of protein powder + nut butter 

Quick to make, easy to customise, and absolutely delicious! These high-protein smoothie bowls are a great way to combine protein, healthy fats from nuts and seeds, and fibre from fruits and vegetables to slow down sugar absorption. With a smoothie base combined with my Cosmix No-Nonsense Protein Mix, I just add some mangoes to it in the summer, strawberries in the winter, and frozen bananas all year round! It keeps me energised throughout the day and helps me avoid afternoon crashes.

Meal #3: Chickpea cutlets

AKA my favourite go-to evening snack! Chickpea cutlets are a great way to incorporate more fibre into my diet. Not only does this meal help regulate blood sugar by slowing down the absorption of carbohydrates to avoid spikes and crashes, but it also aids digestion by keeping my gut healthy. 

 Meal #4: Nuchinunde and peanut chutney  

Nuchinunde, or dal dumplings, is a dish from Karnataka that I’ve been eating ever since I was a child. Back then, my grandparents would serve it to me with ketchup, but as I’ve grown up I’ve substituted it for homemade peanut chutney. It’s absolutely delicious!

Nuchinunde can be steamed or fried, but what’s more important to note is their high lentil content. One way in which we can measure a food’s impact on our blood sugar is through a global ranking system called the glycemic index (GI). Lentils generally have a low GI, which means that instead of causing shark spikes in your blood sugar, they have a slow, gradual effect. Moreover peanuts themselves also have a low GI rating, meaning they cause minimal spikes in blood sugar too!

Meal #5: Tofu bhurji + bread 

Tofu is the holy grail of all vegan foods, and the biggest reason for this is its high protein content, which helps with satiety and reduces cravings. This can have a good indirect effect on blood sugar control by preventing overeating and excessive calorie intake. Also, tofu itself has a very low glycemic index (GI), meaning it causes minimal spikes in blood sugar levels. As for the bread to be paired with it, I try to look for bread that is high in fibre, whole-grain, and lower in GI.

You don’t have to necessarily eat these in the morning, they can be consumed for lunch/dinner/evening snacks, or wherever else you’d like. I’ll leave the timing up to you. All that really matters is knowing how accessible managing your blood sugar can be, and staying consistent with it!