Healthy Eating

3 Asian Recipes For Diabetics And Weight Watchers

With the rising fandom of Okay-dramas, Asian food has gained immense reputation within the Indian subcontinent. It is fragrant, filled with nutritious veggies and completely scrumptious. While the delicacies gives a plethora of dishes, you have to analyse and indulge within the one which doesn’t result in a spike in your sugar ranges.

We are all the time looking out for more healthy recipes for diabetics and weight watchers. And this time, we’ve 3 very good recipes for a Sunday meal.

We bought in contact with Chef Mirvaan Vinayak, BeatO Food Lab, who got here up with these scrumptious Asian recipes for diabetics. While Chef Vinayak curated the recipes, nutritionist and diabetes care coach Sujata Sharma, shared her recommendation when it comes to diet and food security for diabetics.

Chef Vinayak says, “In order to make a dish diabetes-friendly, always use the right ingredients and make sure that you eat in the prescribed portion size. It is the key to managing your sugar intake.”

Let’s get to cooking these 3 delicious Asian recipes for diabetics and fitness conscious people:

1. Thukpa

We must agree that Thukpa has a particular place in all our hearts. It has the very best of each worlds- soup and noodles. Have a have a look at this diabetes-friendly Thukpa recipe that has been curated only for you. This Thukpa recipe is likely one of the best recipes for diabetics. Check it out:


Millet Noodles – 1 packet (boiled)
Ginger – 1 tbsp
Garlic – 1 tbsp
Tomato – 1 sliced
red chilly – 1 chopped
Sliced onion – 1
Veg Stock – 2 cups
Carrot – 1 lower in lengthy slices
Cabbage – ½ cup lower in Juliennes
Bell Peppers – ½ cup sliced
Schezwan Pepper – 1 tsp
Red Chilli Powder – 1tsp
Coriander Powder – 1 tsp
Salt and pepper
Coriander, Lemon and Spring Onion for garnish


  1. In a pan, add oil and saute ginger, garlic and red chilly. Add within the onions and prepare dinner until they’re golden brown in colour.
  2. Add within the tomatoes and prepare dinner effectively.
  3. After that, add all of the dry masala, adopted by vegetable stock.
  4. When it begins boiling, add the remainder of the greens.
  5. Add the noodles.
  6. Place it in a bowl and add the stock over it with greens.
  7. Garnish with spring onions, lemon and coriander.

Benefits of this recipe for diabetics:

Sharma says, “This Thukpa recipe is a healthier alternative for soupy noodles. It is suited for diabetics as it is gluten free and moderate in carbs. It is healthier as compared to regular durum wheat or rice noodles. It is also high in protein and takes a longer time to digest.”

Recommended serving measurement: 1 bowl (150gms noodles plus 100ml soup)

2. Miso fish

Want to have one thing which is healthy and flavoursome? Miso fish is the right recipe for you! Try out to have a protein wealthy meal which can also be diabetes-friendly. Try this scorching recipe of Miso fish and it’ll turn into your new absolute favorite,


White Fish Fillet – 250 gms
White Miso Paste – 1 tbsp (Can get replaced with Soy sauce)
Ginger and garlic – 1 tbsp chopped
Apricot Puree – 1 tbsp
Chilly Sauce – ½ tbsp
Bok Choy – 100 gms
Light Soy – 1 tsp


  1. Mix 5 tbsp water with miso paste.
  2. Add apricot puree and chilly sauce and blend effectively.
  3. In a pan, add oil, ginger and garlic after which add the miso combination. Cook until this combination thickens.
  4. Grill the fish with salt and pepper.
  5. In a pan, add chopped garlic, bok choy, gentle soya sauce and sesame seed oil.
  6. Place the fish over bok choy and add the sauce.

Benefits of this recipe for diabetics:

“Fish is the best source of protein and omega 3 and 6 fatty acids that are highly recommended for diabetics. It can fulfill one-fourth of daily protein requirement. Miso is gut friendly and loaded with Biota nutrients which are good for metabolism,” says Sharma.

Recommended serving measurement: 1-2 Fillet

3. Korean rooster lettuce wrap

What could possibly be extra filling than a wrap? We have a Korean twist to your on a regular basis wrap. It is made from lettuce and loaded along with your favourite tangy rooster. It is straightforward to make and the elements are available. This lettuce rooster wrap is a pleasure minus the guilt. Have a glance:


Iceberg Lettuce – 1 bunch
Chicken Breast – 250 gms (lower in cubes)
Red Chilli Paste – 1 tbsp
Light Soy Sauce – 1tbsp
Oyster Sauce – 1tbsp
Sesame Oil – 1tsp
Garlic – 1 tbsp (chopped)
Sesame Seeds
Red bell pepper – 1 (diced)
Onion – 1 (diced)
Spring onion for garnish


  1. In a bowl, combine soy sauce, red chilli sauce, oyster sauce and 3 tbsp water.
  2. In a pan, add oil and saute garlic and onions.
  3. Add within the rooster breast and the sauce combine.
  4. Add in bell peppers and sesame seed oil.
  5. Place the rooster in iceberg lettuce and garnish with sesame seeds and spring onion greens.

Benefits of this recipe for diabetics:

According to Sharma, this recipe is excessive in protein and comprises average quantities of carbs. This wrap has round 36 gm web carbs which makes it a greater various to sophisticated flour wraps. Lettuce comprises the goodness of nutritional vitamins and minerals.

Recommended serving measurement: 1 medium sized wrap

Alternatives: Regular lettuce/cabbage leaves can be utilised as wraps too

Try these delicious and diabetes-friendly Asian recipes with out worrying about sugar ranges. If you’re feeling uncertain about any explicit ingredient, it’s best to all the time discuss to your well being coach. They will inform you about what you possibly can or can not embrace in your diabetes weight loss program.

Sharma advises to observe the correct weight loss program, have a daily exercise regime and monitor your sugar ranges frequently. Only when you realise your sugar ranges, you’ll you have the ability to optimise your weight loss program and way of life. Diabetes administration is sort of straightforward in the event you observe the correct practices on an on a regular basis foundation.

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