Vegetarian diabetes diet
Nutrition

Vegetarian Diabetes Diet

Diabetes is a disorder that is becoming increasingly prevalent among the population in India. Finding a vegetarian diabetes diet plan is difficult as people are unaware of the nutritional components of food items. Diabetes is a medical condition that can cause severe symptoms and pose serious hazards to the body's structure and function. As a result, it is essential to keep diabetes under control and to maintain normal blood sugar levels. Keeping up with a safe and balanced eating plan is quite important for the proper management of your diabetes condition. While growing up in India, it was difficult to understand what foods to eat and what foods should be avoided in order to maintain stable blood sugar levels in the long run. A vegetarian diabetes diet plan would help with that. Today, we'll go through a 7-day vegetarian diabetes diet plan based on Indian cuisine, which will help you manage your diabetes and make the greatest dietary choices possible.

7-Day Vegetarian Diet Plan For Indian Cuisine

Having a vegetarian diabetes diet chart would go a long way in helping to understand what foods should and should not be consumed by people with diabetes. Every meal in India is served in generous portions and is rich in nutrients that help to keep the body healthy and active.  If you mix the right balance of multiple different nutrients such as carbs, protein and fats in a single plate, you may be able to maintain your overall well being.  However, for diabetes patients, it is vital to include all of these in regulated amounts, with the appropriate portion sizes, as well as things that aid in blood sugar lowering and decreasing insulin requirements. A weekly diet plan that includes various nutritious food items as well as Indian cuisine will assist you in adhering to a strict calorie restriction and including foods that are suitable for diabetes people. So here’s what a vegetarian diabetes diet should look like. 

Day 1

Time Menu
Early morning Overnight Fenugreek soaked water – 1 glass
Breakfast Vegetable stuffed roti – 1 Or Vegetable dalia – 1 bowl
Mid-morning 1 Fruit Or one bowl of fruit salad
Lunch Roti with jowar – 2, dal – 1 bowl, vegetables – 1 bowl, curd – 1 bowl
Evening snacks Roasted chana
Dinner Whole-wheat chapati – 2, vegetable curry – 1 bowl
Bedtime snacks Warm milk with added cinnamon and turmeric powder, no sugar – 1 glass

Day 2 

Time Menu
Early morning Overnight fenugreek soaked water Or 4-5 almonds
Breakfast Toasted wheat bread – 2, spouts – ½ bowl
Mid-morning Apple/ orange – 1 whole
Lunch Whole-wheat chapati – 2, dal – 1 bowl, cucumber salad, vegetables like – peas, capsicum, tomatoes
Evening snacks Roasted nuts
Dinner Whole-wheat chapati – 2, vegetable soup – 1 bowl
Bedtime snacks Warm milk with no sugar – 1 cup

Day 3

Time Menu
Early morning Home-made tomato juice
Breakfast Veg oats appam – 2 Or Vegetable quinoa – 1 medium plate
Mid-morning Green tea
Lunch Vegetable khichdi, buttermilk
Evening snacks Fruit salad – 1 cup
Dinner Brown rice – 3/4th cup, sambar – 1 bowl, green leafy vegetable – ½ bowl
Bedtime snacks Warm milk added with cinnamon and turmeric powder, no sugar – 1 glass

Day 4

Time Menu
Early morning Overnight soaked fenugreek water Or Soaked okra water
Breakfast Poha – 1 medium plate Or Milk and muesli – 1 bowl
Mid-morning Apple/orange/ guava/ pear – 1 whole Or Cut papaya – 1 cup
Lunch Multigrain roti – 2, veggie salad – 1 bowl, dal – 1 bowl
Evening snacks Boiled chickpeas
Dinner Dalia with veggies fried 3/4th cup, tomato soup – 1 bowl
Bedtime snacks Warm milk with nutmeg, no sugar – 1 glass

Day 5

Time Menu
Early morning Fenugreek water Or Okra water
Breakfast Multigrain bread vegetable sandwich – 2 slices of bread, 1 cup homemade tomato juice
Mid-morning Green Tea
Lunch Whole-wheat chapati – 2, okra curry – 1 bowl, raita – ½ cup
Evening snacks Nuts like almonds, sunflower seeds, pumpkin seeds, walnuts – a handful
Dinner Bajra chapati – 2, green leafy vegetables, salad – ½ cup
Bedtime snacks Warm milk with turmeric – 1 glass

Day 6

Time Menu
Early morning Overnight fenugreek soaked water
Breakfast Vegetable oats/upma – 1 bowl, coffee/tea (without sugar) – 1 cup
Mid-morning Roasted and spiced chana – a handful Or Sprouted greens – 1 cup
Lunch Brown rice – 3/4th bowl, dal – 1 bowl, cucumber, and tomato salad – ½ bowl, low-fat curd – 1 bowl
Evening snacks Buttermilk
Dinner Besan vegetable cheela – 2, salad – 1 bowl Or Vegetable khichdi/oats
Bedtime snacks Warm milk with no added sugar

Day 7

Time Menu
Early morning Overnight soaked fenugreek water Or Overnight soaked okra water
Breakfast Rava idli – 2, tea/coffee (no sugar) – 1 cup
Mid-morning Unstrained vegetable juice like tomato, bitter gourd, bottle gourd – 1 glass
Lunch Whole-wheat chapati – 2, paneer curry – ½ bowl, salad – cucumber, tomato, and carrots – 1 bowl, buttermilk – 1 bowl
Evening snacks Sprouts – 1 bowl
Dinner Multigrain chapati – 1, palak sabzi – ½ cup, brown rice – ½ cup, dal – 1 cup
Bedtime snacks Warm milk with cinnamon and turmeric powder, no sugar – 1 glass

While these are the foods good for diabetes that can be consumed, here’s a list of foods that should be avoided. 

Sugary treats, baked goods, sweets, sweetened beverages, and fruit juices should be avoided at all costs. It is not permissible to substitute jaggery or honey for sugar in this recipe. Avoid eating parathas, naans, and chapatis that are produced from refined white flour since they are high in sugar. Samosas, tikkis, namkeens, and other fried and greasy snack foods are not permitted in this category. Use of ghee should not be overdone. Limit your intake to 1-2 teaspoons per day.

Bottomline

Foods with a medium or low glycemic index should be chosen. Fresh veggies and fruits should be consumed at all times. When cooking a meal, use less salt than you would normally. Roasting and boiling vegetables are the most effective methods of reducing overall calorie intake. Toned milk and milk products should always be available. Keep your meal quantities under control and do not push yourself beyond your comfort zone. Drink vegetable juice that has not been filtered to gain extra fiber. Include all of the above-mentioned meals and do not leave any out. Make sure to drink plenty of fluids throughout the day. Continuous glucose monitoring of your blood sugar levels.

Book a Free Session

Was this post helpful?

+91 -
Book Free Consultation