Vegetarian diabetes diet
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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. Read more to know about diet for diabetes.

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. Also know about is jaggery better than sugar?

Know about is honey good for diabetes?.

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. Also know about Indian diabetes diet.

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. Know about Indian breakfast for diabetes .

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References

  • https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058117

Disclaimer

This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.