Indian Diabetic Diet Chart : Owing to the penetration of fast foods, sedentary lifestyle and stress, non-communicable diseases like diabetes have been increasing exponentially. If you have diabetes, it may seem a daunting task managing your blood sugar without help from an expert. Hence, crafting an effective diabetic diet chart can be a game-changer. This blog will guide you through creating a balanced, nutritious, and enjoyable diet plan tailored for those with diabetes.
Understanding the Basics of a Diabetic Diet
A diabetic diet focuses mainly on portion control and regular exercise routine. Apart of this if a few changes like incorporation of proteins and fiber can go a long way in managing blood sugar. The key components of a diabetic diet include:
- Avoidance of refined sugar as well as sugar substitutes: While refined sugar can lead to immediate spike in blood sugar, same can be seen even with sugar substitutes like jaggery or honey. Hence, these should be avoided
- Avoidance of refined carbohydrates: Refined carbohydrates like maida based products have become a part of our daily routine in the form of easy foods like breads, biscuits, cookies, etc. Careful substitution with healthy foods is the need of hour and can be learnt from food experts
- Addition of proteins: While carbohydrates tend to show up as increased weight as well as increased blood sugars, proteins do exactly the opposite; hence replacement of some amount of carbohydrates with proteins should be the hallmark of a diabetic diet
- Additional dietary fiber: While refined carbohydrates do not provide any dietary fiber and hence lead to blood sugar spikes, replacement with complex carbohydrates like millets can help in managing blood sugars
- Exercise: The significance of exercise in managing blood sugars cannot be understated as it can be immensely helpful in overcoming insulin resistance
Indian Diabetic Diet Chart for Adults
Breakfast
- Sugar free tea with dal based chillas OR
- Sugar free ukala with stir fried low-fat paneer salad (ukala is a traditional Indian drink which contains milk, tea masala and ginger, so it is essentially all components of tea but minus the tea leaves)OR
- Sugar free coffee with whole egg omlettes or stir fried egg salad
Mid-Morning
- 1-2 glasses buttermilk (preferably with roasted flaxseeds)
Lunch
- 2 jowar and flour roti with mixed veg dal and curd OR
- 2 bajra and chana flour chillas with vegetables, pulses and curd OR
- 2 wheat and chana flour chillas with paneer bhurji and dal
Afternoon Snack
- Soya granules salad OR
- Boiled chana sprouts OR
- Boiled sprouts with curd chaat OR
- Boiled eggs
Early dinner
- Rajmah and chawal with stir fried paneer OR
- Dalia, green peas and dal khichdi with veg raita OR
- Veg bissi belle bhaat with cucumber pachdi OR
- Brown basmati rice with stir fried fish OR
- Long grain egg fried rice
Bedtime
- Milk with turmeric OR
- Milk with cinnamon OR
- Milk with ginger powder
Conclusion
Adopting a diabetic diet chart is a proactive step in managing diabetes effectively. By making mindful food choices and maintaining a balanced diet, you can control your blood sugar levels, improve your overall health, and enjoy a better quality of life. Always consult with a healthcare provider or a dietitian to tailor a diet plan that suits your individual needs.
At NutriKonnect, we have one-to-one diet consultation sessions with a comprehensive follow up. You can avail our advance or premium session if you need innvovative recipes for kidney disease. For tasty and healthy diabetes – friendly brunch recipes, sign up for our recipe course here.
To avail diabetes friendly sweets and desserts along with healthy high protein, low fat brunch recipes, you can avail recipe course by clicking here
If you have any queries related to kidney diet, feel free to post them here . We shall revert back on them soon
