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Indian Diet Plan for Diabetics


Food beneficial to type 2 diabetic patients is called diabetic-friendly food. They provide calories or fats, protein, or carbohydrates.


Some of the diabetic-friendly foods that are to be kept in everyday meals are

Methi Seeds Chia seeds Flaxseed Cinnamon Lentils Garlic Turmeric Bitter gourd Kohlrabi Egg Fatty Fish


Some of the unhealthy food people with type 2 diabetes should avoid are

Sodas Refined sugars Processed carbs Trans fats High-fat animal products High-fat dairy products High fructose corn syrup Artificial sweeteners Highly processed foods


Some of the food which people with diabetes should totally avoid are

White rice

Blended coffees

Bananas & Melons

Chinese food

Pastries

Fruit Smoothies

Refined Cereal

Fruit Juice

Energy Bars

Pasta

French fries

Fatty meats.


Maintaining a healthy diet can avoid many complications of diabetes. One plan will not suit for everyone. Each person should try his own meal plan which is suitable to him or her. If you need an assistance in finding out your exact requirements you may consult a doctor or dietitian.


A common mistake most people with diabetes make is keeping a long gap between meals. The perfect diabetes diet plan will have three main meals a day with snacks.


Early morning (between 5 am-6 am): Start your day with a glass of lukewarm water to flush out the toxins and one tablespoon of methi seed powder.


Ideal Morning Breakfast for Diabetics (between 7 am-8 am): A cup of Tea/ Coffee/ Buttermilk/ Curd (Without Sugar), a bowl of oats porridge and a cucumber OR A bowl of muesli with milk and cucumber or tomato OR Wheat flakes with milk and 1 cucumber or tomato OR Vegetable-moong chilla made with at least 2-3 veggies OR A bowl of vegetable daliya upma OR 2 chapatis with 1 bowl of sabzi (any green leafy vegetable such as spinach, radish, methi etc.) and a cup of curd OR 2 slices of whole wheat bread + egg white omelette with lots of veggies


Ideal Mid-Morning Snacks for Diabetics (between 10 am-11.30 am): A cup of green tea with a handful of roasted channa OR

one whole fruit (apple/ pear/ orange/ 2-3 moon slices of papaya/ guava)


Ideal Lunch for Diabetics (between 1 pm-2 pm): 1 bowl of salad + 2 chapatis with 1 big bowl of sabzi + 1 bowl of dal/ sprouts/ curd/ buttermilk/ 2 -3 pieces of chicken/ fish. OR 1 big bowl of vegetable daliya khichdi with curd OR 1 bowl of salad / 2 cucumbers/ 2 tomatoes + half a bowl of brown rice plus 1 big bowl of sabzi + 1 bowl of dal/ sprouts / curd/ buttermilk/ 2-3 pieces of chicken/ fish.


Ideal Evening Snack for Diabetics (between 4 pm-5 pm): 1 whole fruit (apple/ pear/ orange/ 2-3 moon slides of papaya/ guava) OR 1 fist chana (boiled or roasted) OR sukha bhel (cucumber, tomato, green peas, onion, coriander) OR khakra OR buttermilk (without salt or sugar) OR sandwich (avoid butter, cheese and mayonnaise)


Ideal Dinner for Diabetics (between 7.30 pm-9 pm): 1 bowl of salad/ 2 cucumbers/ 2 tomatoes + 2 chapatis with 1 big bowl sabzi + 1 bowl of dal/ sprouts/ curd/ buttermilk/ 2-3 pieces of chicken/ fish OR 1 big bowl of vegetable daliya khichdi with curd OR 1 bowl of salad/ 2 cucumbers / 2 tomatoes + 1 multigrain chapati or rotla + 1 bowl of dal/sprouts /curd /buttermilk /2-3 pieces of chicken/ fish


Before Bed (between 9 pm-11 pm): You can have 2 walnuts OR 2 soaked almonds with a glass of lukewarm water.


Please Note: This diet plan is a generalised one. You can use it as a reference but do talk to your doctor or dietician about your specific needs since they know your medical history the best.

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