Diabetic-Friendly Oats Upma Recipe: A Healthy Breakfast

It is said that all the people who are dealing with diabetics should eat a healthy breakfast meal, it helps to keep your blood sugar from becoming dangerously low. So, keeping all the things in mind it is suggested that a perfect diabetic breakfast is Oats Upma. This dish's heart-healthy oats and fiber content make it a satisfying option for diabetics. However, as with any meal that contains sugar, sugar should be used sparingly for family members who have diabetes it can be served with a nice beverage of green tea or another healthy drink which is going to be a perfect combination for Oats Upma. Oats are a great way to control diabetes.

Ingredients:

• 1 cup oats
• 2 cups water
• 2 green chilies, finely chopped
• 1 small onion, finely chopped
• 1/4 cup peas
• 1 tablespoon ghee (clarified butter)
• 1 teaspoon cumin seeds
• 1/2 teaspoon mustard seeds
• 1-inch piece of ginger, grated
• 10-12 cashew nuts
• 8-10 curry leaves
• Salt to taste

Instructions:

• In a microwave-safe bowl, add 1 tablespoon of ghee and oats. Microwave on high power for 2 minutes to roast the oats. Set aside.
• In another microwave-safe container, heat the remaining ghee and add cumin seeds, mustard seeds, cashew nuts, and curry leaves. Microwave on high power for 3 minutes, stirring occasionally.
• Add chopped onions, grated ginger, and green chilies to the container. Mix well and microwave for another 2 minutes.
• Now, add the roasted oats, salt, and water to the container. Stir everything together.
• Cover the container and microwave on high power for 5 minutes. Stir once in between.
• Remove the cover and microwave for another 5 minutes or until the upma is cooked and the water is absorbed. Let it rest for a few minutes.
• Fluff the upma with a fork and serve hot.

Nutrient Composition per Serving (Approximate):

• Calories: 240 kcal
• Carbohydrates: 35g
• Protein: 6g
• Fat: 9g
• Fiber: 6g

Note: Nutrient composition may vary depending on the specific ingredients used. Please consult with a healthcare professional or nutritionist for personalized dietary advice for diabetes management.

Also Check: Bajra Khichdi Recipe– A Nutritious and Flavorful Dish that is Easy to Prepare