indian diabetic diet chart

indian diabetic diet chart

As the name suggests, this short article is regarding a diet plan for those who are coping with diabetes problems. To further dive into more specifications, let’s first have to acknowledge what diabetes is? What are the symptoms of diabetes? Some universal facts about diabetes.

What is diabetes?

According to WHO (world health organization):

Diabetes is a chronic, metabolic disease characterized by elevated levels of blood glucose (or blood sugar), which leads over time to serious damage to the heart, blood vessels, eyes, kidneys, and nerves.

OR

Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy

Facts about Diabetes

  • 422 million people have diabetes, particularly in low-income countries, in which India is counted.
  • Diabetes is one of the leading causes of death in the world.
  • Type 2 diabetes accounts for approximately 90% to 95% of all diagnosed cases of diabetes; type 1 diabetes accounts for approximately 5-10%.

Myths about Diabetes

  • You can’t eat rice in diabetes, which is not absolutely correct. Although an excess of using rice is not a good option, you can try brown rice in a limited amount.
  • Diabetes only affects people who are obese.

10 Symptoms of Diabetes

Symptoms of Diabetes

According to the Center for Disease Control and Prevention (CDCP) following are the most common indications of Diabetes:

  1. Urinate (pee) a lot, often at night
  2. Are very thirsty
  3. Lose weight without trying
  4. Are very hungry
  5. Have blurry vision
  6. Have numb or tingling hands or feet
  7. Feel very tired
  8. Have very dry skin
  9. Have sores that heal slowly
  10. Have more infections than usual

Indian Diabetic Diet Chart  

One of the most common symptoms of Diabetes is weight loss with no intentions, which is quite alarming. Although, obesity leads to cause more problems, but to lose weight without a proper plan is not a healthy option. Keeping that in mind we prepared a diet plan for diabetic patients, which includes all those meals that are diabetic-friendly.

Indian Meals plan for Diabetic Diet

The meals plan that we present is one week diet plan for diabetic diet, which can keep continuing for 20-30 days, depends on the outcomes you gain.

The meal plan is well organized and diabetic-friendly. There isn’t much food or meal which causes diabetes. So, without further delay let’s discuss this diet chart for the diabetic diet plan.

What to eat in a Diabetic Diet Plan?

Fruits

  • Apples
  • Pear
  • Apricot
  • Pomegranate
  • Blue Berries
  • Kiwi fruits

Foods

  • Barley
  • Bitter Gourd (Karela)
  • Amla (gooseberry)
  • Fenugreek (methi)
  • Beans
  • Cabbage
  • Spinach
  • Mong dal
  • Dalia
  • Ragi
  • Oats

What to avoid in a Diabetic Diet Plan?

Fruits

  • Bananas
  • Watermelons
  • Oranges
  • Dates
  • Mangoes
  • Papaya

Foods

  • White rice
  • Tomato sauce
  • Milk cake
  • Avoid maida based products like momo, past
  • Potatoes
  • Avoid packaged food
  • Avoid alcohol

7 days diabetic diet plan chart

Early Morning:

When you get up early in the morning always do a walk for almost thirty minutes. After a walk, you can take any of the combinations given below.

  • Detox Juice which you can make from the mixture of Palak, Adrak, Lauki, Pudina, Dhania, Lemongrass.
  • Warm water with Lemon
  • One tbsp soaked fenugreek seed.
  • Green tea
  • Turmeric tea with roasted flax seeds.

1 month diabetic diet plan chart for male & Female 

Day 1

Meal

Breakfast (7:00 to 8:00) am

One glass of milk or curd with high fiber grain like Dalya.

Mid-Morning Snack (10:30 to 11:30) am

Tea or coffee (one cup without sugar).

Avoid biscuits completely. Instead, try to take almonds or walnuts.

Lunch (12:30 to 1:45) pm

Half palate dal which is rich in proteins + vegetable salad + One roti

Evening Snack (5:00 to 6:00) pm

One small seasonal fresh fruit

Dinner (7:30 to 8:45) pm

Half palate sauted vegetable + rajma chawal

day 2

Meal

Breakfast (7:00 to 8:00) am

One stuffed roti + one cup of tea (with zero sugars)

Mid-Morning Snack (10:30 to 11:30) am

One cup of vegetable soup

Lunch (12:30 to 1:45) pm

100 gm chicken + steamed vegetable  + one small size Dalyia

Evening Snack (5:00 to 6:00) pm

Half cup roasted channa

Dinner (7:30 to 8:45) pm

Half palate chole + one medium size oats + salad

day 3

Meal

Breakfast (7:00 to 8:00) am

One medium-size Besan Cheela + Half glass of milk

Mid-Morning Snack (10:30 to 11:30) am

Half cup of chicken soup

Lunch (12:30 to 1:45) pm

100-150 gm fish + salad

Evening Snack (5:00 to 6:00) pm

One seasonal fruit that contains high fiber

Dinner (7:30 to 8:45) pm

Panner + oats + one roti

day 4

Meal

Breakfast (7:00 to 8:00) am

Oats appam ( 4-5 pieces)

Mid-Morning Snack (10:30 to 11:30) am

Pumpkin seeds

Lunch (12:30 to 1:45) pm

2 Bajra roti + curd (1 bowl)

Evening Snack (5:00 to 6:00) pm

Roasted Makahana

Dinner (7:30 to 8:45) pm

Black beans (one palate) + one multigrain roti

day 5

Meal

Breakfast (7:00 to 8:00) am

2-3 pieces dhokla with chatni

Mid-Morning Snack (10:30 to 11:30) am

Roasted sunflower seeds

Lunch (12:30 to 1:45) pm

Curd (1 cup) + 2 wheat roti + salad

Evening Snack (5:00 to 6:00) pm

Buttermilk (one glass)

Dinner (7:30 to 8:45) pm

Kadhi (one bowl) + 1 bajra roti + sauted vegetable

day 6

Meal

Breakfast (7:00 to 8:00) am

Rawa upma + Veggies

Mid-Morning Snack (10:30 to 11:30) am

One seasonal fruit of your choice mentioned in the above fruit list

Lunch (12:30 to 1:45) pm

Karela (1 bowl) + one multigrain roti + one glass of lassi

Evening Snack (5:00 to 6:00) pm

Roasted Bengal gram dal

Dinner (7:30 to 8:45) pm

100-150 gram fish + salad

day 7

Meal

Breakfast (7:00 to 8:00) am

One cup of coffee with zero sugar + one or two pieces of dhokla

Mid-Morning Snack (10:30 to 11:30) am

7-10 almonds or walnuts

Lunch (12:30 to 1:45) pm

Cabbage (1 bowl) + one multigrain roti + one glass of lassi

Evening Snack (5:00 to 6:00) pm

One cup of green tea + sunflower seeds

Dinner (7:30 to 8:45) pm

100-150 gram chicken + sauted vegetable

Final Word

The diabetic diet plan India, we presented cover the seven days meal plan. When you see the positive results you can carry on for even a month. In case of any side-effect contact with diabetic experts. The menu we described contains almost all the delicious dishes found in India. If you are not comfortable with any meal you can try the alternative, but keep in mind that the meal you are including should be diabetic-friendly.

Moreover, try to check your glucose level every day as well as test your diabetes at least once a week.

 

Question About Diabetics Diet Plan for Weight Loss

Which is the best food for diabetic patients in Indian?

Although we give the complete list of what a diabetic patient should eat and what should avoid. You have to divide your meal into three parts. Part one contains vegetables which should be half of your palate. Proteins should cover one-fourth of your meal. The last one-fourth portion should contain Anaaj.

What Indian food should diabetics avoid?

No such food could be completely avoided by the diabetic patient, even sugar and rice. As the body needs sugar as fuel. But for diabetic patients sugar should be in a limited amount. White rice is strictly prohibited, but one can try brown rice or any other form of rice in a very low amount. Fruits, such as Mangoes, Watermelon, oranges, dates should be limit.

What foods can diabetics eat freely?

There is no hard restriction on foods taken by diabetic patients. Although foods or fruits with low carbs and sugar are recommended. Fruits like pomegranates, apples, kiwi fruits are good for diabetic patients. In foods, vegetables are highly recommended like Karela, Cabbage, Beans and so on.

What is a good daily menu for a diabetic?

If you keep yourself strict to the menu we presented above, it would be quite enough. To add more try to take a walk every morning and after each meal. Drink as much water as you can. Avoid packaged foods and try to include homemade meals.

 

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