To grasp the optimal dietary choices for individuals managing diabetes for improved well-being, it’s crucial to comprehend the intricacies of Diabetes and its interplay with nutrition.
An individual’s ability to adhere to a health-enhancing dietary regimen significantly hinges on their comprehension of the aforementioned concepts.
Comprehending Diabetes
Diabetes Diet Chart Plan? Diabetes, often referred to as Diabetes mellitus, manifests when blood glucose levels soar. According to the World Health Organization (WHO), Diabetes is a persistent condition arising either from the pancreas’ diminished capacity to produce insulin or the body’s ineffectiveness in utilizing the insulin it generates. Untreated Diabetes not only qualifies as a lifestyle disorder but also sets the stage for various other metabolic complications.
The principal source of energy for the body, namely blood glucose or blood sugar, originates from the consumption of food. Therefore, understanding the dynamic relationship between food and Diabetes is imperative for effective health management.
To comprehend Diabetes succinctly, it is a prolonged metabolic disorder characterized by elevated blood sugar levels, potentially leading to severe complications such as cardiovascular diseases, strokes, foot ulcers, nerve and kidney damage, liver and eye damage, cognitive impairment, and even death.
There are various types of Diabetes, including Prediabetes, Type 1 Diabetes (an autoimmune condition attacking insulin-producing cells), Type 2 Diabetes (resulting from insulin resistance), and Gestational Diabetes (occurring during pregnancy).
Symptoms of Diabetes encompass increased hunger, thirst, sudden weight loss, frequent urination, fatigue, vision impairment, and delayed wound healing. Genetic and environmental factors, lack of insulin production, insulin resistance, hormonal influences, obesity, poor diet, and lack of exercise contribute to the causes.
Type 1 Diabetes arises from insulin deficiency, while Type 2 involves insufficient insulin utilization, often associated with aging, reduced exercise, and obesity-induced insulin resistance. Genetics also play a role, with certain conditions damaging the pancreas.
Diabetes Diet Chart Plan? Balanced nutrition is crucial for managing Diabetes, with a focus on carbohydrates, proteins, fats, vitamins, minerals, fiber, and water. A well-rounded diet aids in maintaining optimal blood sugar levels. Carbohydrates provide glucose, the body’s primary energy source, proteins assist in building and repairing tissues, and fats, classified as good or bad, are vital. Micronutrients like vitamins and minerals, obtained from food, support normal bodily functions.
Individuals with Diabetes should adhere to a personalized diet plan, engaging in self-management, education, and treatment planning. Given India’s status as the Diabetes capital, adopting a diabetic diet chart becomes imperative for maintaining blood glucose levels and mitigating Diabetes symptoms.
Best Indian Diabetic Diet Chart
Diabetes Diet Chart Plan? A person with Diabetes can consume small and frequent meals to maintain their blood glucose level. Skipping meals may be disadvantageous since it may lead to hypoglycemia in a few people and for the same reason, a bedtime drink/snack is recommended since it prevents nocturnal hypoglycemia. A diet plan is prepared by including factors like age, height, weight, activity level, and blood glucose levels to make it individualised.
Note: The diet chart mentioned is a generalised one. A qualified dietitian can curate a personalised diet plan for an individual with Diabetes.
7 – Day Diet Plan
Day 1
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Cinnamon water – 1 glass |
| Breakfast (8 AM) | Broken wheat upma – 1 Cup, Green Chutney – 1 tablespoon |
| Mid-morning (11 AM) | Buttermilk – 1 glass |
| Lunch (1 PM) | Egg Chapathi/ Panneer /chapathi – 2 , Tomato onion sabzi – 1 cup |
| Evening (4 PM) | Boiled Channa – 1 Cup |
| Dinner (7 PM) | Horse gram dosa – 2, Veg Sambar – ½ Cup |
| Bed Time (9 PM) | Milk (No Sugar) – 1 glass |
Day 2
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Milk (No Sugar) – 1 glass |
| Breakfast (8 AM) | Vegetable Dosa – 2 , Mint chutney – ½ Cup |
| Mid-morning (11 AM) | Tomato Soup – 1 cup |
| Lunch (1 PM) | Lemon rice – 1 Cup, Green Leafy Vegetable salad – 1/2 cup , Egg white – 1 |
| Evening (4 PM) | Carrot & Cucumber slices – 1 katori |
| Dinner (7 PM) | Spinach chapathi – 2, Veg gravy – ½ Cup |
| Bed Time (9 PM) | Cinnamon water – 1 glass |
Day 3
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Almonds – 6 |
| Breakfast (8 AM) | Bajra dosa – 2 , Sambar – ½ Cup |
| Mid-morning (11 AM) | Cucumber – 1 |
| Lunch (1 PM) | Rice – 1 Cup, Dhal – 1/2 Cup, Spinach salad – 1/2 Cup, Capsicum vegetable – 1/2 Cup, Egg white – 1 |
| Evening (4 PM) | Mixed sprouts – 1 Katori |
| Dinner (7 PM) | Multigrain chapathi – 2, peas gravy – 1/2 Cup |
| Bed Time (9 PM) | Herbal buttermilk – 1 glass |
Day 4
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Fenugreek Water – 1 glass |
| Breakfast (8 AM) | Finger millet idly – 2, Tomato chutney – ½ Cup |
| Mid-morning (11 AM) | Green tea – 1 cup |
| Lunch (1 PM) | Chapathi -2, Soya gravy – 1/2 Cup, Dhal – 1/2 Cup, Egg white omelette – 1 |
| Evening (4 PM) | Nuts (Almonds (2) + Walnuts (3) + Pumpkin Seeds (1 teaspoon)) |
| Dinner (7 PM) | Horse gram dosa – 2, Ridge gourd chutney – 2 tablespoon |
| Bed Time (9 PM) | Turmeric milk (No Sugar) – 1 glass |
Day 5
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Milk (No Sugar) – 1 glass |
| Breakfast (8 AM) | Lemon Aval Upma – 1 Cup, Capsicum chutney – 1 tablespoon |
| Mid-morning (11 AM) | Vegetable soup – 1 cup |
| Lunch (1 PM) | Peas pulao – 1 Cup, Green salad – 1/2 Cup, Snake gourd raita – 1 Katori, Egg white – 1 |
| Evening (4 PM) | Sprouted green gram – 1 Katori |
| Dinner (7 PM) | Chapathi – 2, Palak gravy – 1/2 Cup |
| Bed Time (9 PM) | Cinnamon water – 1 glass |
Day 6
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Walnut – 6 |
| Breakfast (8 AM) | Green gram dosa – 2, Veg Sambar – ½ Cup |
| Mid-morning (11 AM) | Cucumber slices – 1, Katori |
| Lunch (1 PM) | Brown rice – 1 Cup, Sambar – 1/2 Cup, Spinach sabzi – 1/2 Cup, Egg white – 1 |
| Evening (4 PM) | Green tea – 1 cup |
| Dinner (7 PM) | Oats idly – 2, Tomato Chutney – 2 tablespoon |
| Bed Time (9 PM) | Skimmed milk (No Sugar) – 1 glass |
Day 7
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Almonds – 6 |
| Breakfast (8 AM) | Vegetable Dosa – 2, Coriander chutney – ½ Cup |
| Mid-morning (11 AM) | Buttermilk – 1 glass |
| Lunch (1 PM) | Rice – 1 Cup, Dhal – 1/2 Cup, Boiled Ash gourd – 1/2 Cup, Egg white – 1 |
| Evening (4 PM) | Nuts – 1 tablespoon |
| Dinner (7 PM) | Spinach Pulka – 2, Vegetable Gravy – 1/2 Cup |
| Bed Time (9 PM) | Milk (No Sugar) – 1 glass |
Foods to include for Diabetes
Vegetarian Diabetic Diet Plan
1.Whole Grains
Whole grains are complex carbohydrates that are rich sources of fibre. They help in managing Diabetes and blood cholesterol levels due to their lower glycaemic index (GI). Brown rice, oats, semolina, and whole wheat are a few examples.
Millets are another superfood for managing Diabetes. They have a low glycaemic index, high fibre content, and aid in reducing the spikes in blood glucose levels.
2. Nuts and Seeds
Nuts and seeds are excellent sources of protein, dietary fibre, magnesium, and omega-3 Fatty acids. Many nuts also possess antioxidant properties in them. Consuming the right quantity assists in weight loss, maintaining blood sugar levels and cholesterol levels. Nuts such as walnuts, almonds, pistachios are diabetic friendly and seeds like flax seeds, pumpkin seeds, chia seeds are highly nutritious to a person with Diabetes.
3. Whole Pulses and legumes
Whole grams have a generous amount of protein in them along with other nutrients making them suitable for Diabetes. Certain whole pulses and legumes include chickpeas, moong dhal, red lentil, and kidney beans.
4. Green Leafy Vegetables
These antioxidant-rich foods are yet another superfood. They are Low GI foods, have high magnesium content, low calorific value, and are a rich source of high-quality protein. Green leafy vegetables such as spinach, drumstick leaves, amaranth, and mint leaves are also good sources of iron. A diabetic can consume all green leaves unless and until they have other complications in addition to Diabetes.
5. Vegetables
All water-based vegetables and general vegetables are good for Diabetes. They keep the stomach full for a longer time and don’t induce hunger. Vegetables have lower carbohydrate content, making them an ideal food for a person with Diabetes. Examples include all gourd vegetables, brinjal, and cauliflower.
6. Milk and Milk Products
Consumption of low-fat or skimmed milk is advisable for a diabetic since they possess similar nutrient content as whole milk and a lower fat content which is suitable for weight loss as well as for maintaining blood glucose levels due to their low calorific value. Similarly, milk products derived from low-fat milk are preferred.
7. Cinnamon
Cinnamon has potential health benefits which are useful for regulating blood sugar levels since it increases insulin sensitivity. Cinnamon water helps to remove toxins and aids in digestion which is effective for weight loss as it burns excess fat in the body.
8. Tender Coconut water
The replenishing fresh coconut water is stacked with essential nutrients, has high fibre content, low glycemic index, boosts metabolism and aids in weight loss, making it an ideal drink for a diabetic.
Despite its various benefits, there is a dilemma for diabetics as it may cause a spike in sugar levels.
As per recent studies researcher, Mr. Peswani says that diabetics who work out on a regular basis can consume one tender coconut water a day (without malai). This will not lead to any spike in glucose levels. People with highly uncontrolled blood sugar levels should refrain from consuming it as coconut water can cause fluctuation in the blood sugar levels immediately.
Coconut water is a safe, healthy beverage for most people. However, those with kidney diseases along with Diabetes should limit consumption of foods that are too high in potassium.
Non – Vegetarian Diabetic Diet Plan
1. Egg
Eggs are one of the best high-quality proteins that are packed with nutrients. Eggs fill the stomach and also slow down the absorption of glucose, favouring diabetics. One whole egg per day is preferred as there isn’t any risk of an increase in blood sugar. However, there isn’t any limitation on the consumption of egg whites, which are super healthy, low-calorie food with a good amount of protein. The cholesterol content in egg yolk is the reason to limit its consumption to one per day.
2. Fish
Fish are a major source of omega-3 fatty acids, protein, iron, and vitamin B12. They help in controlling glucose levels and reducing symptoms of complications such as diabetic neuropathy.
3. Lean Meat
Lean meat is one of the best choices for a diabetic owing to its low-fat content. High-Fat foods tend to elevate blood sugar levels drastically while lean meat provides proper nutrients in addition to being low in fat.
4. Skinless Poultry
Skinless chicken contains less saturated fat than whole chicken but has a similar protein content. This is a good option for Diabetes who are non-vegetarians as it will not affect the blood glucose level.
5. Seafood
Seafood, being a natural source of omega-3 fatty acids and being low in fat helps in stabilising blood glucose levels. They enhance the efficacy of insulin and help in decreasing the side effects of Diabetes.
Foods to avoid for Diabetes
1. Refined Flour & Instant Cereals
Refined flours are simple carbohydrates that elevate blood sugar levels the same way as instant cereals which are highly processed and have a high glycemic index. They have low levels of nutrients and can rapidly break down food which in turn raises the blood sugar levels. These include maida, noodles, pizza base, sweets, biscuits, etc.
2. Refined Sugar
Refined sugar is the white sugar that is in fact processed. No proper research has established the direct connection between sugar intake and hyperglycemia. However, a high intake of refined sugar leads to weight gain which in turn causes insulin sensitivity that increases blood sugar levels. Consumption of sugar, in general, is a precursor to many other metabolic disorders and cardiovascular diseases.
3. Roots and Tubers
Potato, yam, colocasia, carrot, beetroot, and radish are a few roots and tubers. Roots and tubers are generally loaded with carbohydrates along with a minimal amount of other nutrients. Cooking these roots and tubers increases the starch content in them that raises the blood sugar making it difficult to manage Diabetes. Occasional consumption of raw carrot or other roots and tubers is manageable.
4. Fruits
Fruits with a high glycaemic index are to be restricted for diabetics. A few of them include banana, mango, dates, and grapes among others. The natural sugar in them called fructose elevates the blood sugar level. Fruit juices are to be totally avoided since the sugar is broken into simple sugars which spikes the blood glucose levels.
5. Whole Milk Products
The pre-skimmed milk has high calories and fat compared to skimmed milk but with similar calcium content in them. Consuming whole milk can be limited for a diabetic in order to manage blood sugar levels.
6. Sodium Rich Foods
High Sodium foods comprise salt, pickle, papad, canned foods, baking soda, baking powder, baked products, instant soups, sauces, mayonnaise, chip, and fried snacks. People with Diabetes are more likely to get high blood pressure and consumption of sodium-rich foods elevates blood pressure and also increases the risk of other heart diseases.
7. Red Meat
Red meat contains more saturated fat, which raises blood sugar and cholesterol level while also increasing the risk of cardiovascular diseases.
8. Carbonated Beverages
The sugar content in these bottled products is way too much which leads to insulin resistance which causes a sudden elevation in blood sugar levels. Consumption of carbonated beverages is a precursor to various other diseases as well.
9. Coconut
Coconut being high in saturated fat is not recommended for a diabetic. Too much intake may increase the risk of heart diseases. However, occasional consumption is advised along with a balanced meal.
The importance of food in health should never be written off. Food must be consumed accordingly to improve the health of a person. Eliminating food that harms health is necessary.
FAQ
Can a Sugar patient consume alcohol?
No. High alcohol intake lowers blood sugar levels and severe hypoglycemia is associated with dangerous effects in the body which may even result in seizures, coma, and eventually death of the patient.
How does exercise help type 2 Diabetes?
Diabetes Diet Chart Plan? Exercise aids in weight loss, improves insulin sensitivity, lowers blood pressure and insulin resistance helping diabetic patients to keep their blood sugar levels at bay.
Is rice good for Diabetes?
Diabetes Diet Chart Plan? White rice has high starch content which may elevate blood glucose levels. Cooking rice by straining method may reduce the starch content in them. Brown rice is a good substitute for white rice as they have high nutrient content in addition to being rich in fibre. Method of cooking and portion size plays a major role for a Diabetes patient.
Is almonds good for Diabetes?
Diabetes Diet Chart Plan? Nuts, in general, are healthy, especially almonds are beneficial to a diabetic as they possess healthy fats and high protein which helps to keep blood sugar levels at bay. They are also rich in other nutrients such as iron, zinc, vitamin B, magnesium, and calcium. 6-8 almonds per day are considered ideal for a Diabetes patient.