Diabetes is a chronic condition that affects millions of people in India. It occurs when the body cannot produce enough insulin or use it effectively to regulate blood glucose levels. High blood glucose levels can damage various organs and lead to serious complications such as heart disease, kidney failure, nerve damage, and vision loss.
The good news is that diabetes can be managed with proper medication, exercise, and diet. A balanced diet that provides adequate nutrients, fibre, and antioxidants can help lower blood glucose levels, prevent spikes and crashes, and improve insulin sensitivity. A diabetes diet plan for Indians should also take into account the cultural, regional, and personal preferences of the individual.
In this article, we will provide some general guidelines and a sample food chart for a diabetes diet plan for Indians. This plan is suitable for both vegetarians and non-vegetarians, and can be modified according to your needs and preferences.
General Guidelines For A Diabetes Indian Diet Plan
Aim to have three main meals and two to three snacks per day. Do not skip meals or starve yourself, as this can cause fluctuations in blood glucose levels and increase the risk of hypoglycemia (low blood sugar).
Choose complex carbohydrates over simple carbohydrates. Complex carbohydrates are rich in fibre and take longer to digest, which helps keep you full and prevent sudden spikes in blood glucose levels. Examples of complex carbohydrates are whole grains, millets, oats, quinoa, brown rice, barley, legumes, beans, lentils, fruits, and vegetables. Simple carbohydrates are refined and processed foods that are low in fibre and high in sugar, such as white bread, white rice, maida, pasta, noodles, biscuits, cakes, pastries, sweets, candies, soft drinks, and juices. Avoid or limit these foods as much as possible.
Include protein in every meal and snack. Protein helps build and repair tissues, supports immune function, and promotes satiety. It also helps regulate blood glucose levels by slowing down the absorption of carbohydrates. Examples of protein sources are eggs, lean meat, fish, poultry, dairy products (low-fat milk, yogurt, cheese), soy products (tofu, tempeh, soy milk), nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), and protein powders (whey, casein).
Choose healthy fats over unhealthy fats. Healthy fats are essential for brain function, hormone production, skin health, and absorption of fat-soluble vitamins (A,D,E,K). They also help lower cholesterol levels and inflammation in the body. Examples of healthy fats are monounsaturated fats (olive oil, avocado) and polyunsaturated fats (omega-3 fatty acids from fish oil, flaxseed oil). Unhealthy fats are saturated fats (butter, ghee) and trans fats (hydrogenated oils, margarine) that can raise cholesterol levels and increase the risk of heart disease and stroke. Avoid or limit these fats as much as possible.
Eat more fruits and vegetables. Fruits and vegetables are rich in vitamins, minerals, antioxidants, and phytochemicals that can protect against oxidative stress, inflammation, and infections. They also provide fibre, water, and natural sugars that can satisfy your sweet tooth without raising your blood glucose levels too much. However, not all fruits and vegetables are created equal. Some fruits and vegetables have a higher glycemic index (GI) than others, which means they can raise your blood glucose levels faster and higher than others. GI is a measure of how quickly a food raises your blood glucose levels after eating it. Foods with a low GI (<55) are digested slowly and cause a gradual rise in blood glucose levels. Foods with a high GI (>70) are digested quickly and cause a rapid rise in blood glucose levels. Therefore, it is advisable to choose fruits and vegetables with a low or medium GI (<70) over those with a high GI (>70). Examples of low-GI fruits and vegetables are apples, oranges, grapefruits, pears, plums, peaches, berries, cherries, apricots, kiwis, guavas, papayas, watermelons, cantaloupes, tomatoes, cucumbers, carrots, broccoli, cauliflower, cabbage, lettuce, spinach, kale, mushrooms, eggplant, zucchini, green beans, peas, lentils and okra. Examples of high-GI fruits and vegetables are bananas pineapples mangoes dates raisins grapes potatoes sweet potatoes yams pumpkins beets corn and parsnips.
Drink plenty of water and fluids. Water and fluids help flush out toxins, waste products, and excess glucose from the body. They also help prevent dehydration, constipation, and urinary tract infections. Aim to drink at least 8-10 glasses of water per day. You can also drink herbal teas, green tea, black tea, coffee, and unsweetened or low-sugar beverages. Avoid or limit alcoholic drinks, as they can interfere with your blood glucose levels and medication. Also avoid or limit sugary drinks, such as soft drinks, juices, sports drinks, and energy drinks, as they can spike your blood glucose levels and add empty calories to your diet.
Use herbs and spices to flavour your food. Herbs and spices can enhance the taste and aroma of your food without adding extra calories or salt. They can also provide various health benefits, such as anti-inflammatory, antibacterial, antiviral, antioxidant, and blood sugar-lowering effects. Examples of herbs and spices that are commonly used in Indian cuisine are turmeric, cumin, coriander, fenugreek, mustard seeds, cardamom, cinnamon, cloves, ginger, garlic, onion, mint, basil, oregano, rosemary, thyme, and curry leaves.
Limit your salt intake. Salt can increase your blood pressure and cause fluid retention in the body. High blood pressure and fluid retention can worsen your diabetes and increase the risk of complications such as heart disease, kidney disease, and stroke. The recommended daily intake of salt for adults is less than 5 grams (1 teaspoon). To reduce your salt intake, avoid or limit processed foods, canned foods, pickles, sauces, soups, snacks, and fast foods that are high in salt. Use herbs, spices, lemon juice, vinegar, or salt substitutes to season your food instead of salt.
Monitor your blood glucose levels regularly. Monitoring your blood glucose levels can help you assess how well you are managing your diabetes and how different foods affect your blood glucose levels. It can also help you adjust your medication, diet, and exercise accordingly. You can use a glucometer (a device that measures your blood glucose level from a drop of blood) to check your blood glucose levels at home. The ideal blood glucose levels for adults with diabetes are:
- Before meals: 80-130 mg/dL
- Two hours after meals: Less than 180 mg/dL
Consult your doctor for the best time and frequency to check your blood glucose levels.
Sample Food Chart For A Diabetes Diet Plan For Indians
Here is a sample food chart for a diabetes diet plan for Indians that provides about 1500-1800 calories per day. You can adjust the portions and choices according to your calorie needs and preferences.
Breakfast (8:00-9:00 am)
- Option 1: Vegetable stuffed chapati or roti/vegetable dalia/1 egg with 1-2 whole wheat toast with grilled vegetables and a cup of tea or coffee or low-fat milk.
- Option 2: Vegetable oats/milk with oats or dalia/2- egg whites with 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.
- Option 3: Vegetable idli/sambar/upma/uthappam with coconut chutney and a cup of tea or coffee or low-fat milk.
- Option 4: Vegetable poha/vermicelli/sevai with peanuts and a cup of tea or coffee or low-fat milk.
Mid-Morning Snack (10:30-11:30 am)
- Option 1: Fruits (low-glycemic fruits) such as apple, orange, grapefruit, pear, plum, peach, berry, cherry, apricot, kiwi, guava, papaya, watermelon, or cantaloupe.
- Option 2: A handful of roasted/boiled chana or jowar or bajra or fruits or 1 cup of curd.
- Option 3: A glass of buttermilk (chaas) with mint leaves and roasted cumin seeds.
- Option 4: A cup of green tea with lemon juice and honey.
Lunch (1:00-2:00 pm)
- Option 1: 1-2 chapatis with barley (50%), vegetables, 1 bowl of dal or chicken and curd + salad.
- Option 2: 1 cup of brown rice/quinoa/millets with vegetables and fish or paneer + salad.
- Option 3: Vegetable khichdi with curd + salad.
- Option 4: Vegetable pulao/biryani with raita + salad
Evening Snack (4:00-5:00 pm)
- Option 1: Roasted chana/murmura/makhana/nuts/seeds with cucumber/tomato/onion/coriander + lemon juice and chaat masala.
- Option 2: Sprouts/boiled corn/boiled moong/boiled rajma/boiled chole with onion/tomato/coriander + lemon juice and chaat masala.
- Option 3: Vegetable sandwich with whole wheat bread and low-fat cheese or peanut butter + a cup of tea or coffee or low-fat milk.
- Option 4: Vegetable soup with whole wheat crackers or roasted papad.
Dinner (7:00-8:00 pm)
- Option 1: 1-2 chapatis with barley (50%), vegetables, 1 bowl of dal or chicken and curd + salad.
- Option 2: 1 cup of brown rice/quinoa/millets with vegetables and fish or paneer + salad.
- Option 3: Vegetable khichdi with curd + salad.
- Option 4: Vegetable salad with grilled chicken or tofu or paneer + dressing of olive oil, lemon juice, vinegar, mustard, honey, salt, and pepper.
Bedtime Snack (9:00-10:00 pm)
- Option 1: A glass of low-fat milk with a pinch of turmeric or cinnamon.
- Option 2: A handful of almonds or walnuts or pistachios.
- Option 3: A cup of yogurt with berries or flaxseeds or chia seeds.
- Option 4: A cup of chamomile tea or warm water with lemon juice and honey.
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