indian diet chart for diabetes patients

Indian Diet Chart for Diabetic Patients

Diabetes is on the rise….

Diabetes, a word that provokes fear in the mind of any foodie and adding to that fear, it gets more complex when you also need to lose weight. What you get to eat during diabetes comes with the restriction on your favourite foods to impact on weight loss and controlling diabetes. But a diabetic diet doesn’t have to be complicated, so no special foods are necessary. Pay attention to just few food choices, mostly carbohydrates.

The fat is not created equal in the body. As fat surrounds the abdominal organs and liver and is closely linked to insulin resistance and diabetes. The risk of developing diabetes is certain.

  • A woman with a waist circumference of 35 inches or more
  • A man with a waist circumference of 40 inches or more

Recommended Foods

recommended foods during diabetes

  • Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados
  • Fruits and vegetables—ideally fresh, the more colourful the better; whole fruit rather than juices
  • High-fiber cereals and bread made from whole grains or legumes
  • Fish and shellfish, organic, free-range chicken or turkey
  • High-quality protein such as eggs, beans, milk, cheese, and unsweetened yoghurt

Pro Tip: The safest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flax seeds.

Foods to Avoid

foods to avoid during diabetes

  • Trans fats from partially hydrogenated or deep-fried foods
  • Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
  • White bread, sugary cereals, refined pasta or rice
  • Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed
  • Low-fat products that have replaced fat with added sugar, such as fat-free yoghurt.

What you must know about Glycemic Index?

glycemic index vs diabetes

High glycemic index (GI) foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some possible indications.

Be Smart – Break diet up to 6 meals a day

6 meals a day diet in diabetes

Your body is better able to regulate blood sugar levels and your weight when you maintain a regular meal schedule. Moderate and consistent portion sizes for each meal is important.

Start your day off with a good breakfast. It will provide energy as well as steady blood sugar levels.

Eat regular small meals. Eating regularly will help you keep your portions in check.

Keep calorie intake the same. To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next.

Instead of…Try these high-fibre options…
White riceBrown or wild rice, cauliflower
White potatoes (including fries and mashed potatoes)Sweet potatoes, yams, cauliflower mash
Regular pastaWhole-wheat pasta, spaghetti squash
White breadWhole-wheat or whole-grain bread
Sugary breakfast cerealHigh-fiber, low-sugar cereal
Instant oatmealRolled oats
CornflakesLow-sugar bran flakes
CornPeas or leafy greens

Food ItemAmountProtein(g)Calories (kcal)
Fenugreek seeds with 1 cup of water
Tea (without sugar)1 cup435
Stuffed methi/ Palak/Lauki paratha2 small7200
Curd50 gm (1 cup)330
Vegetable Poha/Upma/Oats/Daliya1 soup bowl4.5230
Apple/ Guava/ Orange140
Salad (Give a gap and then eat food)1 Medium bowl130
Capsicum + Gobhi veg+ Aloo1 medium bowl185
Dal1 soup bowl6130
Phulka (No ghee)26175
Milk / Green tea / Herbal tea / Lemon water1 cup235
Roasted chana with Murmura1 cup585
Salad (Give a gap and then eat food)
Phulka (No ghee)24.5150
Lauki veg1 cup285