- 425 million people in the world have diabetes, over 75 million of which are Indians! Want to reverse it?
- Spend just 5 minutes to see our simple diabetes diet plan.
Many women practice a self-willed diet control to fit in that perfect pencil skirt or, in general, to look good. Diabetes is a condition where the body is unable to utilize sugar molecules to generate energy for the body to function normally. If you are diagnosed with diabetes, or if you have diabetes in your family, doctors often recommend sticking to a diet plan. Being overweight will make you more insulin resistant. Therefore, following a diet that does not worsen your condition is preferable.
We will walk you through the diet plan and tell you which foods to eat so that you can make your choice wisely.
Diet Plan For Diabetes
1. Indian Diet Chart For Diabetes
The diet chart for diabetic patient has been prepared depending on the food habits and the foods available in different regions in India. This diet chart will provide you with 1200-1600 calories per day, with carbs, fat, and proteins in the right proportions. Doctors also advise having at least two fruits per day between the meals. Also, it is a good practice to eat a bowl of salad 10 minutes before lunch or dinner. This will stop you from overeating. Include detox drinks in your diet to feel light and fresh every day. We have prepared diet charts that are diabetes-friendly, yet not too restrictive. Find the diet that best suits your taste buds.
Here’s a yummy diabetes-friendly North Indian diet chart that’s easy to follow.
|Meal||Foods To Eat|
|Evening Snacks||Green tea without sugar or artificial sweeteners. You can have one small bowl of bhel puri or baked snacks.|
|Before Bed||One glass of warm milk with a pinch of raw ground turmeric.|
Told you, you’d like it! Now, let’s take a look at the diabetes diet chart for people from the Eastern India.
|Meal||Foods To Eat|
|Before Bed||One glass of warm milk or one bowl of curd.|
Simple food is good food, isn’t it? If you love South Indian food but have diabetes, here’s a diet chart designed for you. Scroll down.
|Meal||Foods To Eat|
|Pre-Lunch||One orange or grapes and a glass of buttermilk.|
|Before Bed||One glass buttermilk.|
Don’t know about you, but my mouth is watering! But we have business to finish in the West! Here’s a delicious diet chart for Western Indians who have diabetes.
|Meal||Foods To Eat|
|Pre-Lunch||One bowl of curd.|
|Before Bed||One glass of warm milk.|
These diet plans are specially designed for Indians, keeping in mind a few points. What are they? Find out next.
2. How Is An Ideal Indian Diet Plan For Diabetes Made
For the Indian women, the ideal diabetic diet plan would be to have 1200-1600 calories per day. Zero carbs and fats will deprive your body of a few nutrients that are essential for performing important functions. In fact, dieticians and doctors recommend that diabetic patients should eat good carbs, good fats, and healthy proteins, but in small portions. A low sugar and salt diet is also ideal. Try to have foods that are low in sugar and salt content. Lots of foods are available, including cakes, sweets, and chocolates, that have less sugar. Artificial sweeteners are another good option, but see to it that you don’t take more than one or two drops in a cup of tea or coffee.
If you are prediabetic, or if you are undergoing treatment for diabetes, it is advisable to maintain a healthy body weight. The foods that we eat get digested and broken down into sugars. This sugar is taken up by the cells to perform various tasks. Insulin helps the cells to take up these sugars. However, sometimes insulin fails to do so, or the insulin production decreases. Hence, the blood glucose level shoots up. Since your cells are deprived of food, you feel hungry more often, even if you have just had a heavy meal.
Weight loss depends on factors such as current weight, age, sex, medical history, metabolic rate, etc. Consult your doctor to know what your ideal weight should be.
To lose weight, you must know which foods to eat and avoid. This will help you make better food choices. Here’s what you should eat.
3. Foods To Eat
A. Healthy Fats
Not all fats are bad. Good fats help maintain the cells’ integrity and prevent heart-related problems. Monounsaturated and polyunsaturated fats are good for your health and help in weight loss.
Foods To Eat – Fish, fish liver oil, flaxseeds, sunflower seeds, pumpkin seeds, seasame seeds, tofu, kale, spinach, walnuts, Brussels sprouts, oysters, and soy.
Foods that are rich in whole carbs are also a good source of fiber, which helps in digestion and metabolism of food. Foods that contain refined carbs do not contain fiber.
Foods To Eat – Sweet potato, milk, yogurt, legumes, cottage cheese, banana, kiwi, rye, oats, quinoa, turkey, and chicken.
Vegetables are a good source of vitamins, minerals, antioxidants, and fiber. Having at least two servings of vegetables (cooked or raw) a day will help you lose weight and boost your immunity.
Foods To Eat – Spinach, cauliflower, peas, capsicum, gourds, onion, garlic, celery, asparagus, beans, brinjal, lettuce, zucchini, tomato, broccoli, and kale.
D. Healthy Proteins
Proteins are essential for our body. While choosing a protein-rich diet, chose foods that are not too high in fat or carbohydrate content. Also, eat animal proteins in small portions.
Foods To Eat – Lentils, Brussels sprouts, soy, kidney beans, tofu, hummus, pumpkin seeds, chicken, turkey, fish (sardines, mackerel, tilapia, catla, rohu, singi, magur, pomfret, cod liver oil, hilsa, tuna, and trout).
Dairy products are rich in calcium, vitamins, and proteins. Low fat or fatless dairy products are good for you. Try not to add too much salt or sugar.
Foods To Eat – Low-fat milk, egg whites, non-fat yogurt, and unflavored soy milk.
Here’s a diabetes-friendly recipe to keep your taste buds alive!
4. Recipe To Make A Perfect Diabetes-Friendly Meal
You can make delicious kebabs by following this recipe. It is tasty, low in calories, and very appealing to your tastebuds.
What You Need
- 1 capsicum
- 1/2 a carrot
- 1/2 sweet potato
- 5-6 broccoli florets
- 7-8 button mushrooms or 8 cubes of paneer
- 1 tomato
- 3-4 tablespoon curd
- 1/2 teaspoon cumin powder
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 tablespoon mustard oil
- Salt (as per taste)
- 1/2 teaspoon coriander powder
- 1 teaspoon pudina paste
- 1/2 teaspoon red chili powder
- 1/2 teaspoon turmeric powder
- 1 tablespoon vegetable oil
How To Prepare
- Take three to four tablespoons of curd in a bowl.
- Add all the ingredients in a bowl.
- Add salt to taste.
- Mix the curd well.
- Cut the veggies and paneer into medium-sized cubes. If you are using mushroom, use them whole.
- Rub the curd mix on the veggies and paneer or mushrooms.
- Skewer the ingredients and put them on a barbecue holder grill.
- Drizzle a little oil on both sides of the skewered veggies.
- Start cooking over low flame for about five to seven minutes on each side.
- Cook in high flame for two to three minutes on each side.
- Serve hot with a dash of fresh lime and two small chapatis.
You can use fish or chicken instead of paneer or mushroom.
Our diabetes diet plan for Indians has worked 80% of the time. Why? Find out next.
5. Why Will Diabetes Diet Plan Work?
In the diabetes diet chart, we have carefully chosen foods that are beneficial for people suffering from diabetes. These foods are rich in essential nutrients needed by our body to function properly. We cannot completely eliminate good fats and good cholesterol from our diet. Maintaining healthy weight is not easy as people suffering from diabetes feel hungry more often, forcing them to overeat. Therefore, we have divided the diet plan into seven meals.
It is very important to start your day with a good detox drink. It will flush out the residual toxins in your body, help in better digestion, prevent constipation, and also rejuvenate your skin cells. Breakfast is the chief meal of the day. Have a heavy breakfast every day. This will provide your body with the food it needs to shake your cells up and get them to work. Incorporate at least two servings of vegetables and at least two seasonal fruits (low sugar content) and milk (without sugar) every day. This will provide your body with vitamins and minerals. The bedtime milk or buttermilk will aid in better sleep and help in digesting food. Maintaining the right body weight will help your body not to be insulin-resistant.
Is eating good food enough? No. Here’s what you should do.
6. Lifestyle For Diabetics
Our lifestyle has a major impact on our health. A better lifestyle can cure mental illnesses and diseases like cancer. Waking up early, practicing yoga, working out, eating right, getting proper sleep, meditating, taking out time for yourself, going to bed early, etc. are a few changes that will bring positivity and happiness in your life. You will feel less stressed out. This will boost your immune system and help your body to function normally.
I would recommend that you maintain a journal to keep track of your progress. Write down your ‘next day goals’, such as waking up early, going for a swim, etc. The next day, check the tasks that you were able to complete. This method will also give you the joy of accomplishing small goals. Gradually, you will not need the journal anymore. You will love your new lifestyle and a whole new you.
Here are some more tips to keep diabetes in check.
7. Dos And Don’ts
|Things To Do||Things Not To Do|
|Avoid sugar-rich food. Use artificial sweeteners in small amounts.||Do not eat salty foods.|
|Drink detox drinks every morning.||Do not skip breakfast.|
|Include fruits and vegetables in your diet.||Avoid using too much oil to prepare the food.|
|Bake cakes or make sweets at home using less sugar or artificial sweetener in measured amounts.||Do not eat sweets or cakes/pastries that have high sugar content.|
|Tame your hunger pangs by drinking water, fruit juice, buttermilk, etc.||Do not go to bed late and wake up late.|
|Eat dry fruits, but in very less quantity.||Do not eat foods that have high bad fat and bad cholesterol content.|
|Work out every day.||Do not overstress yourself.|
|Consult your doctor to know your ideal weight and work towards achieving it.||Do not follow any diet without consulting your doctor.|
Diabetes is incurable. However, it’s severity can be toned down. Switch to a better lifestyle. Eat right and work out to keep your mind and body in balance. Too much fatty food will make you more insulin resistant, making you eat more. Therefore, following a diet that is apt for people suffering from diabetes will help in controlled weight loss. Follow the diabetes diet and let us know whether it worked for you. You can also post your suggestions in the comments box.
Cheers to good health!
- I am 24 years old, and I have been diagnosed with diabetes. Does this mean I have to follow a restricted diet for the rest of my life?
I do not prefer calling it a “restricted diet”, rather I prefer calling it a “controlled diet”. You can have anything you want, but have to keep a check on your daily sugar and salt intake. Yes, it is true that you have to avoid certain foods that, in general, do no good to anybody. Be active, avoid a sedentary lifestyle, and practice yoga.
- Will drinking bitter gourd juice or neem juice help to treat diabetes?
Yes. Doctors recommend bitter gourd juice and neem leaves juice for diabetics. There is scientific evidence that bitter gourd and neem help in lowering the blood glucose levels. You can either have boiled bitter gourd or chew three or four neem leaves first thing in the morning.
- I am 62 years old, and I cannot do heavy workouts. Please suggest any other alternative.
Start by going on long, lazy walks. Later, pick up the pace of your walking. You can also practice pranayama. Please take the help of a yoga expert before starting your daily yoga sessions.
- How much weight will I lose?
Check with your doctor to know what your ideal weight should be, according to your age, medical history, sex, current weight, bone mass, etc. Then, plan your daily diet accordingly to reach your ideal weight.
- Is eucalyptus oil effective in treating diabetes? Where can I buy eucalyptus oil?
Yes, there is scientific evidence that eucalyptus oil helps reduce blood glucose levels. You can buy eucalyptus oil from various online stores. Mix four to five drops of eucalyptus oil in warm water or warm milk and drink it. Make sure not to add too much of eucalyptus oil as it might be toxic.
- Which fruits should I eat?
Eat gooseberries, black plum (jamun), apple, banana, guava (not ripe), raw papaya, etc. You can also eat fruits that have high fructose content such as mango, litchi, and grapes. But make sure not to eat too much.
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