diabetic diet chart
Metabolic Health

A Complete Guide to Control Diabetes

Diabetes is caused when the sugar levels in the blood remain abnormally high. Insulin is the hormone responsible for moving glucose (sugar) from the blood into the body’s cells. The cells then derive energy from this glucose to perform various functions or store it for further use. In conditions where the pancreas either does not produce enough insulin or the cells of the body become less sensitive to insulin and do not take up glucose in a way they normally should, it results in the accumulation of sugar in the blood and causes diabetes.

There is no cure for diabetes, but it is possible to lead a normal life by effectively controlling blood sugar levels with the help of medicines, a diabetic diet, and remaining physically active.

This article will provide a detailed diabetic diet chart that will optimally guide individuals living with diabetes in managing their blood sugar levels.

What does a diabetes diet mean? How does it help to control diabetes?

Diabetes is a metabolic disorder in which lifestyle and diet play a vital role. Whenever we think about diabetes, the first thought is that we are not supposed to eat any sweet foods. However, the fact is that a diabetic diet goes much beyond just avoiding sugars.

A diabetic diet provides balanced nutrition with foods with a low glycemic index, such as complex carbohydrates and whole foods that take time to digest and result in a slow and steady rise in blood sugar levels, giving adequate time for insulin to act. This helps maintain the sugar level, thus better-controlling diabetes and preventing further complications of diabetes.

In addition to controlling blood sugar levels, a diabetic diet also helps maintain a healthy weight and cholesterol level, which are important risk factors for diabetes. Following a diabetic diet also reduces the pill burden of anti-diabetic medications.

People living with diabetes need to watch their calorie intake, and a 1200 – 1500  plan is usually considered a good one to maintain a healthy blood sugar level and weight.

A diabetic diet chart can vary for each individual depending upon age, weight, BMI, gender, lifestyle, food preferences, comorbid conditions, medications that you are on, etc. Therefore, it is recommended to consult a certified dietitian who will make the best diet chart for you, considering all the above factors.

Best Diet Chart for person with diabetes

Here is the best Indian diabetic diet for diabetes:

After waking up in the morning, avoid tea or coffee. Instead, drink a glass of fenugreek water (1 tbsp fenugreek seeds soaked in a glass of water overnight). You may also eat a few soaked nuts, such as walnuts or almonds.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast (8:00 to 8:30 a.m.) Idli 4 + Sambar half cup/ 1 tsp Green chutney/Tomato Chutney Brown bread 2 slices+ 1 low-fat cheese slice+ half-cup low-fat milk 2 chapati half-cup green peas potato curry 2 Fenugreek paratha + 1 tbsp green chutney+ half-cup low fat curd Oats upma with veggies 1 cup+ half-cup low-fat milk Poha with veggies 1 cup+ low-fat milk 1 2 Veg uttapam+ 1 tbsp green chutney/ tomato chutney
Snacks (11:00 to 11:30 a.m.) 1 cup sprouts of green gram/black chickpeas Fruit 1 portion (except banana, watermelon, mango, sapodilla) Boiled black chickpeas half-cup Fruit 1 portion (except banana, watermelon, mango, sapodilla) Sauteed boiled veggies 1 cup+ plain yogurt 1 cup Fruit 1 portion (except banana, watermelon, mango, sapodilla) 1 cup sprouts
Lunch (2:00 to 2:30 p.m.) Half cup salad + 3 rotis + half-cup cabbage veggie Vegetable rice 1 cup+ half-cup low-fat curd+ half-cup soya bean curry Rice 1 cup+ half-cup pulses and spinach curry veggie+ half-cup low fat curd Rice 1 cup+ chicken curry/mix pulses 1 cup+ cucumber salad 1 cup 2 chapati+halfcup rice+ kidney beans curry 1 cup 3 chapati cluster beans veggie half cup+ buttermilk 1 cup Rice 1 cup+ soya chunks curry 1 cup+ low-fat curd 1 cup
Evening snacks (4:00 to 4:30 a.m.) Fruit 1 portion (except banana, watermelon, mango, sapodilla) 1 cup sugarless tea+ 2 wheat toasts Fruit 1 portion (except banana, watermelon, mango, sapodilla) Poha 1 cup (preferably brown rice flakes)+ 1 cup sugarless tea Boiled chickpeas 1 cup+ sugarless tea 1 cup 1 cup sugarless tea+ 2 biscuits (Marie/oatmeal/digestive) Fruit 1 portion (except banana, watermelon, mango, sapodilla)
Dinner(8:00 to 8:30 a.m.) 2 chapati + Tomato veggie 2 chapati +ladies finger veggie half cup. Broken wheat upma with vegetables 1 cup+ 1 cup veg soup 3 wheat dosa+ 2 tbsp tomato chutney 2 chapati bitter gourd veggie 1 cup 2 chapati ridge gourd veggie half cup Broken wheat upma with veggies 1 cup+ veg soup 1 cup

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Do’s And Don’ts Diet Plan for Sugar individual

Do’s:

  • Eat 4-6 small meals rather than 3 large ones.
  • Include whole-grain, high-fibre foods (cereals, pulses, green vegetables) for better postprandial sugar control.
  • Consume lots of vegetables as they are low-fat, low-salt, and rich in vitamins and minerals.
  •  Eat only 1-2 portions of fruits in a day.
  • Mainly include low-glycemic index foods.
  •  Prefer olive oil, rice bran oil, sunflower oil, mustard oil, groundnut oil, and gingelly oil.

Don’ts:

  • Starchy and refined flour such as maida, rava, potatoes, white bread, and processed foods.
  • Sweet fruits like sapodilla, custard apple, mango, and banana.
  • Fruit juices with added sugar and colas.

Food items which are good for person with Diabetes

Food Items Fruits Vegetables
Cereals: Oats, Brown rice, Quinoa, Ragi, Broken wheat Apples, oranges, muskmelon, kiwi, pears, grapes, cherries Green leafy vegetables, ladies finger, all types of gourd-bitter gourd, ridge gourd, bottle gourd, snake gourd, etc.
Pulses: Kidney beans, chickpeas, soybeans, moong pulses, masoor pulses
Milk and dairy products: Skim milk, low-fat curd, cottage cheese
Eggs, meat, fish: Lean meat, tuna, Tuna, Salmon, Cod, Chicken breast

Bottomline

People with diabetes can lead a normal life if they learn the nuances of managing their diabetes. They need to understand the dietary modifications that can help them control their blood sugar levels. Consulting a dietician to learn about calorie counting and portion control and prepare a customised diabetic meal plan is recommended. Follow the diet chart meticulously, exercise regularly, and take your anti-diabetic medications as prescribed, and you are good to go!

FAQs

How can I control my sugar without tablets?

If your diabetes is borderline, you can control your sugar without tablets by strictly following a diabetic diet and a healthy lifestyle by remaining physically active and doing regular exercises. You must, however, monitor your blood sugars regularly and follow up with your doctor. In addition, do not hesitate to take medicine for diabetes if your doctor recommends it.

Can I eat carbohydrates if I’m diabetic?

Yes, you must eat carbohydrates even if you have diabetes, as they are the main energy source. Include complex carbs such as whole grains in your diet, which do not cause sudden sugar spikes and help control blood sugar levels.

What are three eating tips for people with diabetes?

  • Eat 4-6 smaller meals as opposed to 3 large ones.
  • Do not skip breakfast.
  • Avoid processed, starchy, and refined foods.

Can people with diabetes eat rice?

White rice is not considered good for people with diabetes as it has a high glycemic index that causes sugar spikes and is low in fibre and nutritional value. Brown rice is the healthier option for people with diabetes as it is rich in fibre and minerals and has a lower glycemic index.

References

  • https://www.lybrate.com/topic/diabetic-diet-chart

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