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Manage, Control & Live Better with Diabetes

Manage Diabetes

Life with diabetes is a series of choices. What are the healthiest foods? How much, what and when questions fill your days, but they need not dictate your life!

Even if you are genetically prone to getting diabetes, you can postpone the problem or not precipitate it at all if you choose to eat sensibly and exercise regularly. The secret to managing diabetes does not lie in a pill. If you want to control your sugar levels without depending on conventional medicines, follow a good diet, eat timely meals and incorporate mild exercise into your daily routine.

The right meal plan should fit into your schedule, while helping you improve your blood glucose, blood pressure, cholesterol numbers and also help keep your weight on track. However, it can take some planning to fit your favorite foods into your meal plan.

Sign up for a Free Consultation with our expert nutritionists and doctors to find out how easy it can be to manage this health issue and lose weight through natural nutritional therapy. Get a Health Total Diabetes Management plan made especially for you that adapts to your lifestyle needs.

Manage Diabetes… the Health Total way!

You tend to eat food more for its taste rather than for its nutrient value. In fact, the distance between food on the table and natural food is increasing! Remember, food devoid of fibre tends to create more hunger, forcing you to consume larger portions of refined food.

This leads to weight gain, which can cause insulin resistance. If you’re diagnosed with diabetes, disciplining the body becomes the biggest priority. Planning your meals and doing regular mild exercises help manage insulin levels. You don’t starve yourself to shed weight. Reducing 7 per cent of your body weight can reduce your risk of having diabetes by 58%.

Read more about insulin resistance and weight

Food Plan for DiabetesFood plan

Health Total’s approach includes a customised food plan with increased consumption of dietary fibre, soy foods and Omega-3 fatty acids.

Herbal plan

Our herbal therapy commences with detoxification of the liver, kidneys, colons, and blood purification with Ayurvedic herbs and supplements. This helps in producing healthier body tissues and balancing the doshas. Herbs like gudmar, mamejava and jamunbeej help to manage blood sugar level.

The combination of diet and detoxification helps in controlling the fasting blood sugar and glycosylated haemoglobin.

Why Health Total?

Diabetes mellitus refers to a condition where the sugar content in the blood stream is alarmingly high. Excess presence of glucose in the body is not a good sign and can lead to other metabolic disorders. Also, the presence of high visceral fat in the body is an indicator that you could be a prediabetic.

We have a 4-step scientific approach to manage blood sugar and insulin levels. You will start the programme by following a diabetic-friendly diet, which will also control other risk factors such as weight gain, high blood pressure and cholesterol.

A healthy diet and shedding extra calories can help anyone control blood sugar level
—Anjali Mukerjee

The diets you have followed so far must have been restrictive, asking you to cut down a lot of foods, but here’s Health Total’s way. We make it easy for you —

  • No starving, no restrictive diet
  • Easy-to-follow tailor-made diet plans
  • No gym workouts, no sweat, no gadgets
  • Clinically-proven weight loss results
  • Improved disease outcomes
  • Added skin & beauty benefits

Health Total has helped people manage type 2 diabetes successfully. Our health experts work closely with you to help you manage the health issue through natural nutritional therapy with the objective of achieving the ideal body weight.

Throughout the programme, our experts will review your progress and, if needed, they will make dietary changes. The Health Total methodology brings together the best for you —

  • Qualified nutritionists and doctors
  • Natural nutritional therapy
  • Ayurveda to heal and balance
  • Simple lifestyle changes
  • Support and motivation at every step

Health Total Acidity Management

The Health Total Diabetes Diet Plan

Having diabetes doesn’t mean that you have to start eating special foods or follow a complicated diet plan. For most people, a diabetes diet simply translates into eating a variety of low calorie, but nutrient-dense foods in moderate amounts and adhering to regular mealtimes.

Having the right meal plan

The right diabetes meal plan should fit into your schedule, while helping you improve your blood glucose, blood pressure and cholesterol numbers, and help keep your weight on track. People with this health problem must take extra care to make sure they are eating a well-balanced meal. They must also exercise to help manage their blood glucose levels.

Eat what your family eats

A diabetic can eat the same food the family enjoys. However, it may take some planning to fit your favourite food into your meal plan, and still manage blood glucose, blood pressure and cholesterol levels. Healthy eating includes vegetables, whole grains, fruits, non-fat dairy products, beans, lean meats, poultry and fish. Watching portion sizes is key to a healthy diabetic diet.

Fibre for stable blood sugar

Glucose is a sugar released from carbohydrate. Thus, to control blood sugar, you must limit the consumption of simple carbohydrate. Fibre is extremely important for keeping blood sugar stable. Since fluctuating blood sugar levels can cause hunger pangs, irritability and low energy, high-fibre foods, such as whole grain chapattis, whole wheat pasta and breads, brown rice and green vegetables will help.

Diabetes and glycemic index

Some people who have this health disorder use the glycemic index (GI) to select foods, especially carbs. Foods with a high GI are associated with greater increase in blood sugar than are foods with a low GI. However, low-index foods aren’t necessarily healthier, as foods that are high in fat tend to have lower GI values than some of the healthier options. Many factors affect the glycemic-index value of a specific food, including how the food is prepared and what’s eaten with it.

Diet Chart for Diabetes

diet chart for diabetesHere’s a one-day chart that’s easy-to-follow. All you need for it is in your kitchen already so no need to go fetch anything exotic! –

Early morning: 1-2 glasses of lukewarm water + lime juice + 1 tsp Methi seeds/powder

Breakfast: 1 bowl of sprouts

Mid-morning: 1 glass of vegetable juice

Lunch: 2 jowar phulkas + 1 bowl of vegetable + 1 bowl of thin dal or curd + 1 bowl of salad

Evening snack: Green tea + Roasted chana or fruit

Dinner: 2 jowar phulkas + 1 bowl of vegetable + 1 bowl of thin dal + 1 bowl salad

Click here to know what to eat if you’re a diabetic

Lifestyle Tips for Diabetics

  • Don’t skip meals or eat late because of work or long journeys
  • Cut back on portion sizes
  • Drink alcohol only in moderation – no more than one drink a day for women and no more than two for men. Know more about the connection between alcohol and diabetes
  • Apart from diet, keep in mind the other factors that increase risk. For instance, stress lowers immunity level as it produces a hormone called cortisol, which can slow down your immune system. Stress also triggers free radical damage, which can upset blood sugar and make you age faster. So, how can you control stress? Use relaxation techniques such as meditation, pranayama and yoga, or listen to music or take a short holiday.

What is Diabetes?

Diabetes mellitus refers to a condition where the sugar content in the blood stream is alarmingly high. Excess presence of glucose in the body is not a good sign and can lead to other metabolic disorders. Also, the presence of high visceral fat in the body is an indicator that you could be a prediabetic.

There are three types of diabetes –

Type 1: This is a chronic condition in which the pancreas produces little or no insulin, a hormone needed to allow sugar (glucose) to enter cells to produce energy. Type 1 diabetes is usually diagnosed in children and young adults, although it can appear in any age. People with type 1 diabetes need to take insulin every day to live long.

Type 2: This is non-insulin-dependent diabetes that impacts the way your body metabolises sugar. So, what is the difference type 1 and type 2? Unlike type 1, under type 2 diabetes mellitus, the body either resists the effects of insulin, or does not produce enough insulin to maintain a normal glucose level. Type 2 occurs mostly in middle-aged and older people. It is the most common type of diabetes.

Gestational: This type occurs in pregnant women and goes away once the baby is born. However, gestational diabetes increases the chances of type 2 later in life.

Causes of Diabetes

Causes of DiabetesBy now you know that the primary cause is lack of nutrition and physical activity. But, there are other risk factors for type 1 and type 2. Family history is a known risk factor for type 1. The other risk factors include infection in the pancreas.

The causes of prediabetes and type 2 are many. The common risk factors are –

  • Being overweight
  • Age
  • High blood pressure
  • Sedentary lifestyle/Lack of physical exercise
  • Insulin resistance
  • Low levels of HDL or good cholesterol
  • Gestational

If you leave it unattended, your vulnerability to health problems such as heart disease, poor vision, kidney failure, poor blood circulation to limbs and high cholesterol increases.

Symptoms of Diabetes

Diabetes is often called the ‘silent killer’ because of its easy-to-miss symptoms. The best way to find out if you’re suffering from it is to get a blood sugar test done. Some of the signs and symptoms of type 1 and type 2 are –

  • Increased urination and thirst
  • Intense hunger
  • Weight gain or weight loss
  • Skin or yeast infections
  • Slow healing of wounds or infections
  • Fatigue
  • Blurry vision
  • Frequent gum infection
  • Numbness


Even though there is no cure for diabetes, it can be managed effectively. Lifestyle changes and diet can help reverse type 2 . While Metformin is often prescribed to patients, following this diabetes diet plan and certain lifestyle modifications can wean off your dependency on conventional medicines.

So, focus on eating plenty of fruits, proteins, good fats and fibre, as help fight this health problem. Over a period of time, you will begin to notice the positive effects of these foods on your body.

For a personalised diabetic meal plan, call on our toll-free number 1800 266 0607 and book an appointment with our health experts.