Diabetes Diet Plan For Indians (North, South, East, West)Diabetes Diet Plan For Indians (North, South, East, West)Charushila Biswas. October 7, 2. 01. Many women practice a self- willed diet control to fit in that perfect pencil skirt or, in general, to look good. If you are diagnosed with diabetes, or if you have diabetes in your family, doctors often recommend sticking to a diet plan. Being overweight will make you more insulin resistant. Therefore, following a diet that does not worsen your condition is preferable. We will walk you through the diet plan and tell you which foods to eat so that you can make your choice wisely. Indian Diet Chart For Diabetes. How Is An Ideal Indian Diet Plan For Diabetes Made. Foods To Eat. 4. Recipe To Make a Perfect Diabetes Friendly Meal. Why Diabetes Diet Plan Will Work. Lifestyle For Diabetics. Dos And Don’ts. 8. Conclusion. 9. Indian Diet Chart For Diabetes. Image: Shutterstock. The diet chart for diabetic patient has been prepared depending on the food habits and the foods available in different regions in India. This diet chart will provide you with 1. Doctors also advise having at least two fruits per day between the meals. Also, it is a good practice to eat a bowl of salad 1. This will stop you from overeating. Include detox drinks in your diet to feel light and fresh every day. We have prepared diet charts that are diabetes- friendly, yet not too restrictive. Whilst diabetes often requires medication for control, it's important to remember that proper nutrition through meal planning is equally critical in diabetes care.
Find the diet that best suits your taste buds. Back To TOCNorth. Image: Shutterstock. Meal. Foods To Eat. Early Morning. Options: Warm water with lemon juice. Cucumber and lemon detox water. Green tea without sugar or artificial sweeteners. More Diet Meal Plans and Diet Recipes. 7-Day Weight-Loss Diet Meal Plan; EatingWell 7-Day Meal Plan Help; EatingWell's 500-Calorie Dinners; Weight-Loss Diet Meal Plan. You can have two digestive biscuits with the tea. Breakfast. Options: One to two cups of porridge. Two pieces of brown bread with boiled egg whites. Two small paranthas (without ghee or butter) with 1 cup curd. Wheat flakes with one cup of milk. Tip: Eat at least one fruit (apple, banana, guava, orange, etc.) . Pre- Lunch. Options: Cucumber, tomato, carrot, and beetroot salad. Add a dash of lime, and garnish with coriander leaves and a few mint leaves. Boil the veggies, if you cannot eat them raw. Add a pinch of salt, pepper, and a little butter. Lunch. Options: Two medium- sized chapatis with either rajma, chole, or vegetable curry. Use carrot, cauliflower, capsicum, brinjal, okra, etc. A fillet of baked fish. Evening Snacks. Green tea without sugar or artificial sweeteners. You can have one small bowl of bhel puri or baked snacks. Dinner. Options: Two medium- sized chapatis, any vegetable curry (any type of gourd, brinjal, capsicum, etc.) except root vegetables and one small bowl of curd. Chicken stew, two small chapatis, and one small bowl of curd. Before Bed. One glass of warm milk with a pinch of raw ground turmeric. Back To TOCEast. Image: Shutterstock. Meal. Foods To Eat. Early Morning. Options: Warm water with lemon juice. Apple cider vinegar and warm water. Watermelon and lemon detox water. Green tea without sugar or artificial sweeteners. You can have two digestive biscuits with the tea. Breakfast. Options: One small bowl of flaked rice with milk and banana (without sugar). Two pieces of lightly buttered wheat bread, milk, and one boiled egg white. One medium bowl of wheat flakes with milk. Pre- Lunch. Options: One apple or orange or papaya (if fruit is not included in breakfast). Raita or masala buttermilk. Lunch. Options: Two medium- sized chapatis with vegetables such as peas, cauliflower, capsicum, any gourd, green beans, etc. One bowl of curd. One bowl of rice with one small bowl of vegetable curry and either fish or chicken stew. One bowl of curd. Evening Snacks. Options: Green tea with roasted flaked rice with curry leaves and chopped garlic. Black coffee without sugar and baked ribbon pakoda. Dinner. Options: Vegetable clear soup or chicken and veg clear soup and two chapatis. Mix vegetable curry, two chapatis, and curd. Before Bed. One glass buttermilk. Back To TOCWest. Image: Shutterstock. Meal. Foods To Eat. Early Morning. Options: Lime, honey, and warm water detox drink. Orange and lime juice. Green tea and two digestive biscuits. Breakfast. Options: Wheat flakes and milk. Poha and one glass of fruit juice. Pre- Lunch. One bowl of curd. Lunch. Options: Two chapatis and vegetable curry. Steamed or baked fish/chicken. Evening Snacks. Options: Green tea and two digestive biscuits. Dinner. Options: Vegetable curry, two chapatis, and one bowl of curd. Fish curry or chicken curry, two chapatis, and cucumber salad. Before Bed. One glass of warm milk. Back To TOC2. How Is An Ideal Indian Diet Plan For Diabetes Made. For the Indian women, the ideal diabetic diet plan would be to have 1. Zero carbs and fats will deprive your body of a few nutrients that are essential for performing important functions. In fact, dieticians and doctors recommend that diabetic patients should eat good carbs, good fats, and healthy proteins, but in small portions. A low sugar and salt diet is also ideal. Try to have foods that are low in sugar and salt content. Lots of foods are available, including cakes, sweets, and chocolates, that have less sugar. Artificial sweeteners are another good option, but see to it that you don’t take more than one or two drops in a cup of tea or coffee. If you are prediabetic, or if you are undergoing treatment for diabetes, it is advisable to maintain a healthy body weight. The foods that we eat get digested and broken down into sugars. This sugar is taken up by the cells to perform various tasks. Insulin helps the cells to take up these sugars. However, sometimes insulin fails to do so, or the insulin production decreases. Hence, the blood glucose level shoots up. Since your cells are deprived of food, you feel hungry more often, even if you have just had a heavy meal. Weight loss depends on factors such as current weight, age, sex, medical history, metabolic rate, etc. Consult your doctor to know what your ideal weight should be. Back To TOC3. Foods To Eat. A. Healthy Fats. Image: Shutterstock. Not all fats are bad. Good fats help maintain the cells’ integrity and prevent heart- related problems. Monounsaturated and polyunsaturated fats are good for your health and help in weight loss. Foods To Eat – Fish, fish liver oil, flaxseeds, sunflower seeds, pumpkin seeds, seasame seeds, tofu, kale, spinach, walnuts, Brussels sprouts, oysters, and soy. Back To TOCB. Carbohydrates. Image: Shutterstock. Foods that are rich in whole carbs are also a good source of fiber, which helps in digestion and metabolism of food. Foods that contain refined carbs do not contain fiber. Foods To Eat – Sweet potato, milk, yogurt, legumes, cottage cheese, banana, kiwi, rye, oats, quinoa, turkey, and chicken. Back To TOCC. Vegetables. Image: Shutterstock. Vegetables are a good source of vitamins, minerals, antioxidants, and fiber. Having at least two servings of vegetables (cooked or raw) a day will help you lose weight and boost your immunity. Foods To Eat – Spinach, cauliflower, peas, capsicum, gourds, onion, garlic, celery, asparagus, beans, brinjal, lettuce, zucchini, tomato, broccoli, and kale. Back To TOCD. Healthy Proteins. Image: Shutterstock. Proteins are essential for our body. While choosing a protein- rich diet, chose foods that are not too high in fat or carbohydrate content. Also, eat animal proteins in small portions. Foods To Eat – Lentils, Brussels sprouts, soy, kidney beans, tofu, hummus, pumpkin seeds, chicken, turkey, fish (sardines, mackerel, tilapia, catla, rohu, singi, magur, pomfret, cod liver oil, hilsa, tuna, and trout). Back To TOCE. Dairy. Image: Shutterstock. Dairy products are rich in calcium, vitamins, and proteins. Low fat or fatless dairy products are good for you. Try not to add too much salt or sugar. Foods To Eat – Low- fat milk, egg whites, non- fat yogurt, and unflavored soy milk. Back To TOC4. Recipe To Make A Perfect Diabetes- Friendly Meal. You can make delicious kebabs by following this recipe. It is tasty, low in calories, and very appealing to your tastebuds. Vegetable Kebab. Image: Shutterstock. What You Need. 1 capsicum. Salt (as per taste)1/2 teaspoon coriander powder. Skewers. How To Prepare. Take three to four tablespoons of curd in a bowl. Add all the ingredients in a bowl. Add salt to taste. Mix the curd well. Cut the veggies and paneer into medium- sized cubes. If you are using mushroom, use them whole. Rub the curd mix on the veggies and paneer or mushrooms. Skewer the ingredients and put them on a barbecue holder grill. Drizzle a little oil on both sides of the skewered veggies. Start cooking over low flame for about five to seven minutes on each side. Cook in high flame for two to three minutes on each side. Serve hot with a dash of fresh lime and two small chapatis. Non- Vegetarian Alternative. You can use fish or chicken instead of paneer or mushroom. Back To TOC5. Why Will Diabetes Diet Plan Work? In the diabetes diet chart, we have carefully chosen foods that are beneficial for people suffering from diabetes. These foods are rich in essential nutrients needed by our body to function properly. We cannot completely eliminate good fats and good cholesterol from our diet. Maintaining healthy weight is not easy as people suffering from diabetes feel hungry more often, forcing them to overeat. Therefore, we have divided the diet plan into seven meals. It is very important to start your day with a good detox drink. It will flush out the residual toxins in your body, help in better digestion, prevent constipation, and also rejuvenate your skin cells. Breakfast is the chief meal of the day. Have a heavy breakfast every day. This will provide your body with the food it needs to shake your cells up and get them to work. Incorporate at least two servings of vegetables and at least two seasonal fruits (low sugar content) and milk (without sugar) every day. This will provide your body with vitamins and minerals. The bedtime milk or buttermilk will aid in better sleep and help in digesting food. Maintaining the right body weight will help your body not to be insulin- resistant.
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