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A Practical Diabetic Diet Plan You Can Easily Follow

Dr. Sreelekha Daruvuri

3 Min Read

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India is considered the diabetes capital of the world and the number of people that are being diagnosed with chronic condition is increasing day by day. The complications of the disease such as heart attacks or strokes make it difficult to treat. With the work from home regulation and also due to increased stress, a lot of people are unable to control their sugar levels. Most of them end up following a diet that is not healthy or they end up skipping meals altogether which could make the blood sugar levels along with cholesterol go haywire. Eating while diabetic can be a bit stressful but we’ve drawn up a diabetic diet plan that can be followed. Be sure to speak to a general physician, or a diabetologist before making any changes to your diet.

Diabetes is a lifestyle condition and can be controlled with diet and lifestyle changes, besides prescribed medication. It is necessary to follow a diet that is low in carbohydrates but the Indian diet is rich in carbs and starch. But there is no need to have a restricted diet, starve yourself, or give up your favorite foods. Remember with a regular and healthy diet, sugar can be controlled.

Diabetic meals: foods to include and to avoid in your diet

– Leafy greens are to be included in the everyday diet as they are rich in fiber and nutrients.
– Nuts and seeds are rich sources of antioxidants and also good fats
– Whole grain cereals, vegetables, and legumes are good in managing blood sugar
– Few studies have shown that foods like garlic, cinnamon, turmeric, chia seeds can also help in lowering sugar levels.

– Foods with trans fats are to be avoided
– Avoid white rice, processed foods

People often wonder how their blood sugars are not controlled even with homemade foods. Portion control is more important than food intake besides having homemade foods.

Practical Indian Diabetic Diet Plan You Can Easily Follow

Breakfast options
(1) Two dal or besan cheela with cooked vegetables and peanut chutney
(2) One dosa / 2 small idlis with 2 bowls of sambhar and coconut chutney
(3) 1 bowl vegetable poha /upma/daliya add handful of roasted peanuts or sprouts to the preparation
(4) One chapati with paneer bhurji or paneer stuffed roti or 1 chapati with soya curry
(5) Two slices of whole wheat bread with veggies along with 2 eggs
* add 5 almonds and 2 walnuts soaked overnight to above options and 100 gm of Whole fruits like apple or orange or papaya or guava

Lunch options
(1) 1 bowl raw vegetable salad, 1-2 chapati /1 bowl rice /cooked millets ,1 bowl cooked vegetable (avoid root tuber vegetables), 2 bowls of dal and add curd or paneer vegetable
(2) 1 bowl raw vegetable salad, 1-2 chapati /1 bowl rice /cooked millets ,1 bowl cooked vegetable (avoid root tuber vegetables) 2 eggs / 100 gm cooked chicken /fish.
*Add 2 tsp cold pressed oil /ghee

Dinner options
(1) 1 bowl raw vegetable salad or fresh vegetable soup, 1 chapati /dosa,1 bowl cooked vegetable (avoid root tuber vegetables), 2 bowls of dal and add curd.
(2) 1 bowl raw vegetable salad or fresh vegetable soup, 1 chapati /dosa ,1 bowl cooked vegetable ( avoid root tuber vegetables) 2 eggs / 100 gm cooked chicken /fish .
(3) 2 bowls vegetable khichri / millets /broken wheat (daliya) – add more vegetables and portion of dal
*Add 2 tsp cold pressed oil /ghee and 1 tsp flaxseeds or pumpkin seeds or sunflower seeds to above options

Apart from a healthy diet, being physically active is also important. Consuming a diet which has a good amount of proteins, carbs and fats should be followed. A diet plan should be customizable for each individual for which a dietician can help. Regular blood sugar checks are to be done and consulting with a diabetologist is important to change any medication and identify any risks early and prevent complications.

Knowing the best food for diabetics can help you manage your blood sugar a bit easier. Should you have any concerns about your weight, or blood sugar level due to diabetes, consult with a diabetologist online. They will help you understand not only how to treat and manage your diabetes through prescribed medications (should you need them) but also help you make diet and lifestyle changes that will benefit your health. Following a diabetic diet plan can be daunting, but practicing portion control and mindful eating can help you live a healthier lifestyle.