Did you know that India ranks among the top three countries with the highest diabetic patients? Did you know that diabetes can be curbed at the initial stage by bringing changes in your lifestyle? Diabetes is a medical condition caused due to insufficient production and secretion of insulin in the pancreas in case of type 1 diabetes and defective response of insulin in case of type 2 diabetes. Type 2 diabetes can also happen due to overeating, over resting and over indulging.
Diabetes is a medical condition caused due to insufficient production and secretion of insulin in the pancreas in case of type 1 diabetes and defective response of insulin in case of type 2 diabetes. Type 2 diabetes can also happen due to overeating, over resting and over indulging. If you are diagnosed with diabetes, or if you have diabetes in your family, doctors often recommend sticking to a diet plan. Reason? Diet and lifestyle are the key pillars in the management of diabetes. However, our Indian diet tends to lack in both fibre as well as protein, which further increases the complication of this lifestyle disease.
One of the most frequent questions people with diabetes ask is: What is the best way to put together a nutritionally balanced yet delicious meal that will satisfy me as well as my whole family? Start by cutting out those excesses such as eating sugar-frosted flakes in extra sweet milk for breakfast. If you can’t do without sugar in your coffee or tea, opt for a sugar substitute. We know they are not the best option, but they are any day better than sugar!
There’s some good news too! You don’t have to cut down on all the foods you love. For instance, non-vegetarians can continue eating fish, chicken and meat. Only limit the portion size to 100 grams or get FIRST FREE CONSULTATION from us! Our doctors and nutritionists will check your current health status and other health related issues. Accordingly, they will arrive at your health goal and get you started on our diabetes management health plan.
Meanwhile, below is a simple and generic diet chart designed for Indians with diabetes:
Methi seeds (soaked overnight);
Roasted oat bran or wheat flakes;
Almonds (soaked overnight)
2 tsp in 100 ml water
2 tsp with 100 ml skimmed milk
5 to 6
|Mid-morning snack||Vegetable juice||1 glass|
|Lunch||Whole wheat bread or
Salad (tomatoes, cucumber, cabbage, onion, mix sprouts)
|Tea||Vegetable juice (dudhi + mint);
Popcorn or handful of roasted chana
2 to 3
|Dinner||Vegetable soup or soya chunks;
Rajma or Kabuli chana;
Cooked green vegetables;
Fish (grilled or steamed; twice a week)
Whole wheat bread or jowar chappatis
Follow this diet for the next two weeks. If you are suffering from any medical problems or are under any medications, then please consult your family physician before starting any diet. Your health will tremendously improve by making a few key adjustments in your diets such as eating more fresh vegetables, less refined carbohydrates, plenty of lean protein, and additional ‘good’ fat’.
While some fats are bad, all are not. You can and must eat fats to keep your diet balanced. The only thing is the fat has to be from sources such as olive or canola oils. Limit your fat ingestion to around 30 per cent (or less) of your calorie intake. They all help improve blood-sugar levels and reduce the risk of diabetes-related complications.
Also, limit fruits and cut down on fruit juices. Those pulpy fruits like mangoes and jackfruits contain high levels of sugar. So, we recommend that you keep your food whole: whole grains, whole fruit, lots of vegetables, pulses and low-fat milk. Get toned milk. Boil it, let it cool and remove the creamy layer before pouring yourself a glass or making curd.
Fifty per cent of your calories must come from wholesome carbohydrates. Meals must be properly spaced out to small, frequent portions to keep sugar levels under control. Also, remember that the gap between meals should never be more than five hours.
Foods diabetic person should eat
- Egg plant, commonly known as Brinjal
- Capsicum (in all colours)
- Peas with their pods
Note: Basically, the food has to be non-starchy. You could eat nuts such as almonds, but just a handful. Do not assume that by just adding one or two changes your entire body will transform. But yes, a consistent integrated approach to diet along with lifestyle change surely helps.
Other foods that should be included in your diabetic diet food list are:
Apples are a well-known superfood, thanks to the variety of health benefits that they offer. So, make sure to add them in your daily diabetes diet. Apples are naturally low in calories, yet their high fibre content fills you up, fights bad cholesterol and manages blood-sugar swings.
If you wish to keep blood sugar levels under control, drink a cup full of fresh bitter gourd (Karela) juice first thing in the morning Karela is known to be effective in lowering elevated blood sugar levels in type II diabetes.
Glycemic Index of barley is just 25, way low than even brown rice and oats. Try adding barley flour into your soups or rotis. It will not only help control your blood sugar but will also nutritionally fortify your body.
Amla (Indian Gooseberry)
When it comes to type II Diabetes, Amla is definitely a boon. This divine fruit is loaded with Vitamin C. Its regular intake helps bring down the blood sugar levels. Mix a tablespoon of amla juice with half a cup of bitter gourd juice and take it on an empty stomach in the morning.
Seeds of all kinds such as pumpkin, sunflower, sesame are loaded with good fats, protein, vitamins, and fibre that work together to keep blood sugar low and stave off heart disease. They also help manage your cholesterol.
Make sure to eat lean meat like chicken and fish in your diet regularly. They are very good sources of protein and keep you full for a long period of time.
- Get your weight under control
- Exercise every day for at least 30 minutes
- Eat small portions of meal and chew your food slowly
- Limit your fat intake
- Cut down on the carbs
- Go easy on fruits and fruit juices
- Opt for whole grains and lots of vegetables
Remember that type II diabetes is a nutrition-related problem and a major risk factor for your heart. Therefore, keeping a watch on what you eat can prove to be your best bet against diabetes.
For a personalised diet chart for diabetes, you can visit any of our centres and speak to our doctors and nutritionists. The first consultation is FREE!!! Call on our toll-free number 1800-891-8131 and book an appointment with our highly qualified doctors and nutritionists.
So, get started and develop a diabetic diet based on your health goals, taste and lifestyle!