Diet

Indian Diet Chart For Diabetes Patients

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Diagnosed with Diabetes Mellitus ? Diabetes is a disorder which happens when the insulin levels are inadequately produced in the body, leading to high glucose levels. Once a person is identified with Diabetes, the only way to treat it is by controlling the glucose levels through medicines, diet and exercise. Diabetic diet is a special diet that is designed to control the sugar levels of the body. They key is to reduce the carbohydrates intake, which gets converted into glucose through a special diabetic diet plan. This diet is nutrition rich and is kept low in fat content. This low glycaemic and low calorie diet is recommended by doctors and nutritionists to help reduce the sugar levels.

vegetables to your diet

 

What is a Diabetic Diet?

A diabetic diet is a special diet that is intended to lower down the blood glucose levels. When you eat excess calories or consume food that is difficult to digest, your body produces more glucose. This can be curbed by making some healthy food choices that is low in carbohydrates, fats and calories. Taking in nutrition rich food that is fibre rich and healthy fats, diabetic diet can completely bring the sugar levels under control.

Why Will Diabetes Diet Work?

Diabetes diet does not overburden the digestive system. It is easy to digest and helps the body optimize the insulin levels in the body. Unlike the high calorie diet, diabetes diet can also aid in weight loss and offer complete nutrition to the body.

Best Diet For Diabetes:

In order to control diabetes, healthy lifestyle and diabetic diet plays an important role and healthful consumption facilitate keep your blood glucose, in addition identify blood sugar, in your goal range. Read on to know about the special diabetic diet chart:

Indian Diet Chart For Diabetes:

Check out this best Diabetic diet plan which includes Indian cuisine:

Pre-Breakfast:

  • 1 glass of fenugreek-soaked water
  • 1 cup Sugar free tea
  • 2 Mary Biscuits

Breakfast:

  • One cup oatmeal
  • 1 cup tea or coffee without sugar

Mid Morning Meal:

  • 1 glass lemon water

Lunch:

  • 2 Roti
  • 1 Cup Vegetable curry
  • 1 Cup Dal
  • 1 Cup Yoghurt
  • One Cup Salad

Snack:

  • 2 Biscuits
  • 1 Cup Tea Without Sugar

Pre-Dinner

  • 1 Cup Soup

Dinner:

  • 2 Whole wheat rotis
  • 1 Cup Curry
  • 1/2 Cup Dal
  • 1 Cup Salad

Bedtime:

  • 1 cup milk without sugar

Diabetic Diet Chart For North Indians:

If you are looking for a north Indian diet chart for diabetes, this is a sample plan:

Pre-Breakfast:

  • Warm water with lemon juice
  • Green tea without sugar or with honey
  • 2 digestive biscuits

Breakfast:

  • One cup oatmeal
  • One plain parantha
  • Two Egg Whites
  • 1 cup tea or coffee without sugar

Mid Morning Meal:

  • Boiled vegetable salad

Lunch:

  • 2 Roti
  • 1 Cup Rajma Curry
  • 1 Cup Dal
  • 1 Cup Bhindi fry
  • 1 Cup Yoghurt
  • One Cup Salad

Snack:

  • 1 Cup BhelPuri
  • 1 Cup Tea Without Sugar

Pre-Dinner

  • 1 Cup Soup

Dinner:

  • 2 Whole wheat rotis
  • 1 Cup mixed veg Curry
  • 1/2 Cup Dal
  • 1 Cup Salad

Bedtime:

  • 1 cup milk with a pinch of turmeric without sugar

Diabetic Diet Chart For South Indians:

This diet for Diabetes Mellitus suits the food culture of South Indians:

Pre-Breakfast:

  • Fenugreek water
  • Green tea without sugar or with honey
  • 2 digestive biscuits

Breakfast:

  • One cup Upma
  • One idly with chutney
  • 1 cup coffee without sugar

Mid Morning Meal:

  • One fruit like orange or a few berries

Lunch:

  • 1 Cup Brown rice
  • 1 cup sambar
  • 1 Cup Dal
  • 1 Cup Cabbage Poriyal
  • 1 Cup Yoghurt
  • One Cup Salad

Snack:

  • 1 Cup Puffed Rice
  • 1 Cup Coffee Without Sugar
  • 1 Cup Pakodas

Pre-Dinner

  • 1 Cup Soup

Dinner:

  • 1 Cup Broken wheat
  • 1 Cup mixed veg Curry
  • 1/2 Cup Dal
  • 1 Cup Salad

Bedtime:

  • 1 cup milk with a pinch of turmeric without sugar

Diabetic Diet Chart For East Indians:

This diabetic chart is suitable for east Indian style of food:

Pre-Breakfast:

  • ACV with warm water
  • Green tea without sugar
  • Two digestive cookies

Breakfast:

  • One cup flaked rice with milk and banana
  • One bread toast
  • One egg white omelette
  • 1 cup coffee without sugar

Mid Morning Meal:

  • One apple

Lunch:

  • 1 Cup Brown rice or 2 rotis
  • 1 cup Peas masala
  • 1 Cup fish curry
  • 1glassbuttermilk
  • One Cup Salad

Snack:

  • 1 Cup Poha
  • 1 Cup tea Without Sugar
  • Two digestive cookies

Pre-Dinner

  • 1 Cup Soup

Dinner:

  • 1 Cup brown rice
  • 1 Cup Chicken stew
  • 1/2 Cup Dal
  • 1 Cup Paneer Curry with 1 roti
  • 1 Cup Salad

Bedtime:

  • 1 cup milk without sugar

Diabetic Diet Chart For Western Indians:

This diabetic chart is suitable for western Indian style of food:

Pre-Breakfast:

  • Lime and honey water
  • Green tea without sugar
  • Two digestive cookies

Breakfast:

  • 1 cup wheat flakes with milk
  • 1 cup Poha
  • 1cup tea without sugar

Mid Morning Meal:

  • One Papaya

Lunch:

  • 2 Rotis
  • 1 cup Gourd masala
  • 1 Cup fish curry
  • 1glassbuttermilk
  • One Cup Salad

Snack:

  • 1 Cup tea Without Sugar
  • Two digestive cookies

Pre-Dinner

  • 1 Cup Soup

Dinner:

  • 1 Cup brown rice
  • 1 Cup grilled chicken
  • 1/2 Cup Dal
  • 1 Cup Paneer Curry with 1 roti
  • 1 Cup Salad

Bedtime:

  • 1 cup milk without sugar

Foods To Eat For Diabetes:

1. Milk:

Milk is the correct mixture of carbohydrates plus proteins and help to manage blood sugar levels. The servings of milk in a regular diet is a superior option. Well, if you hate diary, you have got to know this is an important item in your diabetes diet menu. Well, apparently according to the conducted recent studies, around 80,000 women tried on milk daily.

Researchers soon found that milk proteins are known to enhance the level of secretion of insulin in a person. Apart from that, it also known that milk is rich in Calcium and magnesium as well. They state that interactions with other nutrients might often lead to a lowered risk of diabetes. Dairy is a good liquid source to include in your diet, but of course you need to make sure there is no added sugar for you. Skim milk is your best option, preferably if you enjoy it with fruits that you love or maybe a low fat snack that may include whole grain crackers. Do not have more than 2 crackers though. This can easily serve as your evening pre dinner food and curb your hunger the quick and easy way.

2. Grains:

Consume grains in the least-processed state probable: “unbroken,” for example whole-kernel bread, whole barley, brown rice, millet, plus wheat berries; otherwise traditionally process, for instance stone-ground bread, normal granola or else muesli breakfast cereals.

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3. Almonds:

Eating of 6 almonds (soaked overnight) is in addition supportive to keep a test on diabetes. This is because every time you eat unhealthy fat, you gain weight. And being overweight has been directly linked to diabetes ever since time immemorial. Almonds and other nuts are the good snacks that help keep your weight in check from the very start. They, also being rich in Omega 3 fatty acid, which regulates your weight gain in a healthy weight. Besides, you would rather want yourself to indulge in a mini nut snack instead of a giant calorie filled burger. Almonds are a little healthier than the other nuts because it has a lot of the good saturated fats, which help the reduction of inflammation in your body, thus repairing damaged cells and helping you lose weight overall.

4. High Fiber Vegetables:

High fiber vegetables for example peas, broccoli, beans, as well as spinach leafy vegetables must be incorporated in one’s diet. In addition, pulses by husk plus sprouts are a fit option and must be element of the diet. Now coming to the point of how a high fiber food item goes ways in after being included in a diet for diabetic patient. Fiber has an important impact and is known to have a direct connection with the insulin levels in a human body. It is also known to work against inflammation. Well, technically there’s another thing.

Fiber has a general effect in bringing down the digestive procedure by slowing it down. You can guess what that means. Yes, the carbohydrates that way take more than usual to be broken down to its glucose composition. As it so happens, that way the glucose that was previously being drained into the blood in a more significant amount is now slowing down. This means it reduces your overall sugar levels in time and besides that, it also helps reduce the amount of calories you consume, keeping your overall weight within check. Fiber keeps you fuller for long, just in case you needed one last reason to be convinced about the whole benefit of fiber in diabetes.

5. Non Starchy Foods:

Consume a lot of non-starchy vegetables and beans fruits for example apples, peaches, pears, plus berries. Still tropical fruits similar to bananas, papayas and mangoes, be inclined to include a lower glycemic index than typical desserts.

6. Sugar Free Food:

Bound the amount of fats plus sweets you eat. Attempt having sugar-free popsicles, fat-free ice cream, diet soda, otherwise frozen yogurt, otherwise sugar-free hot cocoa mix.

7. Minerals And Vitamins:

Whole grain starches offer carbohydrates, minerals, vitamins, plus fiber. Vegetables offer you vitamins, fiber and minerals. Fruit present you energy, minerals, vitamins, and fiber. Meat plus meat substitute gives protein, minerals and vitamins.

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8. White Potatoes:

Frontier white potatoes plus refined grain products for example white breads plus white pasta to little side dishes. White Potato is one of the best foods for diabetes diet.

9. Count Food Calories:

Utilize the food pyramid to create healthy eating choices furthermore aspire for about 1,200 to 1,600 calories every day for women, moreover 1,600 to 2,000 calories every day for men. This is one of the most powerful tips to diabetic patient in diet.

10. Fiber Rich Food.

Dietary fiber includes all part of plant foods that your body can’t digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods elevated in fiber comprise vegetables, nuts, fruits, legumes (beans, peas and lentils), wheat bran plus whole-wheat flour.

Foods Not To Eat For Diabetes:

1. Don’t Use Processed Foods:

Shun processed foods similar to baked goods, packaged cereal sugary desserts, and choose as an alternative for steel cut oats, beans, dark green leafy vegetables, fat-free yogurt, plus whole grains. Talking of green leafy vegetables, they really do help your cells work their way, especially when they are prone to be sensitive to insulin. Green vegetables are rich in polyphenols as well. It has been proven that people who have a higher dosage of the greens in their diet need a bout less than their usual dosage of diabetes medicines.

In their batter against insulin resistance, many patients have also fought and won their way with the help of citric fruits like tangerines. The best way to incorporate them in your diet is to have them for breakfast or as a fruit smoothie every time you are bored with the same old taste of milk and fruits. Just make sure to add no sugar to the same. Besides, another good thing about citric fruits and how they help with diabetes is that they are rich in Narigenin, which helps keep the glucose levels out of danger’s way.

2. No Coffee With Sugar:

The final one on this diabetes diet chart is the use of coffee. While oddly enough, coffee is known to work its way into lowering the level of diabetes overall, it is also known that most people love their coffee with sugar. You do not want to take that route at all, because caffeine and sugar are a dangerous combination and insulin levels that were before being reduced by the caffeine now resist the same because of added sugar in the scene. As if that wasn’t bad news enough, coffee is one of the most popular beverages and is barely served sugarless at joints. What you can do though to improve your sugar levels being diabetic is have decaf or herbal tea instead, with as little sugar as possible. That should work in your favor every time you feel like you can use a beverage on a date night despite your diabetes condition.

3. Don’t Eat Sugar Content Foods:

Consume sweets by a meal, quite than as a stand-alone snack. Once eaten on their own, desserts and sweets source your blood sugar to point. Avoid sweetened beverages no matter how much you love it. The effect of the artificial sugar in them is known to the world and it goes beyond just the growing belly you see. It harms your body internally, slowing down the fat processing effect and thus making you gain extra weight in no time at all. Even when you are consuming sweets it should not be a side dish all by itself. That has just as much a harmful effect as it would be if it was a lone snack. Add a little of natural sweeteners whenever you can. For example add sweet potatoes to your dish every now and then to keep your sweet tooth in check along with your weight and sugar levels in your blood.

4. Avoid Alcohol:

Alcohol has calories but no nutrients. If you drink alcohol on a bare stomach, it can create your blood glucose level too low. Alcohol also can lift your blood fats. You should know something when formulating the diet chart for diabetes. A significant one is that you need to cut some slack on your alcohol levels. Even the slightest bit of alcohol can lead to a blurred vision for you. The risk is quite high and you most certainly don’t want to risk that with your already troubling blood sugar levels. Optometrists state that alcohol consumption among diabetics are one of the most common cause for their patients’ weak eyesight. You don’t need to cut out on the alcohol entirely. You just need to switch over to something simpler like beer or maybe wine with lesser quantities of alcohol, particularly if you have a habit of drinking away your worries every day.

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Lifestyle For Diabetes:

Diabetes is mainly caused due to lifestyle issues. Overeating, sedentary work style, lack of exercise, irregular sleeping habits and too much stress lead to Diabetes. One must make some simple lifestyle changes to deal with this issue:

  • Eat Healthy: If you are hungry, choose healthy eating options like fruits or low fat snacks, instead of oily, junk food.
  • Exercise: Exercise if indispensable to diabetic patients. You need to start an exercise regime that includes multiple activities like walking, cycling, jogging. Set goals and try to reach them.
  • Regular Checkups: You need to go for regular blood checkups to ensure your glucose levels are maintained well. Also keep a home kit handy to check them regularly.
  • Stress: One must manage stress to deal with diabetes. Yoga and meditation can help you maintain peace of mind and help you control your emotions

Workout Plan For Diabetes Patients:

Workout is indispensable to diabetic patients. It is recommended to combine some of these exercise forms to help you maintain your blood sugar levels:

  • Brisk walking
  • Jogging
  • Cycling
  • Low-impact aerobic
  • Swimming
  • Stair Climbing
  • Yoga
  • Dancing

You need to aim for at least 30 minutes of exercise regime per day, for at least 5 days a week. Slowly increase your activities and include more variety of physical exercises.

Diabetes Mellitus is a slow killer. It is extremely dangerous when not in control. This life-threatening disease is the cause of many deaths across the world and unfortunately there is no particular age group which have not been victims of it. From adults to young children, diabetes can strike anyone. While some cases are caused to hereditary of internal organ malfunctions, main reason for Diabetes is caused due to lifestyle issues. We hope you will take this article seriously and start focusing on your health goals.