Diabetic Diet – Indian Meal Plan and Foods to Eat or Avoid
What is diabetes??
Diabetes mellitus (diabetes in short) is severe disorder this happens when it was difficult for the body to regulate the amount of dissolved sugar (glucose) in the blood. This is because the body cannot produce enough insulin for its own needs, either because of a violation of insulin secretion, or because of a violation of the action of insulin, or because of both. Diabetes affects some 300000000 people all over the world and increases.
Diabetes was considered a disease of the rich in ancient India and was known as Madhumeha (sweet urine disease). It was noted that ants were attracted to urine. The ancient Greeks coined the term "diabetes", meaning excessive urination with dehydration, but neither they nor the Romans understood that sugar contained in the urine; "Diabetes" was considered a kidney disease until the 18th century.
Understand how different foods affect blood glucose levels
Carbohydrates:
Carbohydrates give you energy and should not be avoided. They should be included in a healthy eating plan. For optimal control of diabetes, you need to recognize that quantity and qualitative carbohydrate should be considered. Not all carbohydrates affect blood glucose levels in the same way.
The more refined carbohydrates, such as sugar, the faster glucose is released into the blood. This can cause a surge in blood glucose levels, which will lead to unstable blood glucose profiles. Therefore, you should watch out for refined carbohydrates such as sugary drinks and sweets.
Choose starchy carbs
Starches release glucose into the bloodstream more slowly than sugars, thereby providing more stable and sustainable energy levels. This not only improves the blood glucose profile, but also improves the control of appetite.
Examples of starchy carbohydrates include rice, noodles, pasta, cereals, and starchy vegetables, such as potatoes.
Complex starch includes oatmeal, yams, brown rice, sweet potatoes, multi-grain hot flakes, white skinned potatoes, 100% whole grain bread.
Fruits, such as apples and vegetables, such as broccoli, carrots, corn fiber, and complex carbohydrates.
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It is also important to pay attention to other nutrients in your diet. Protein foods, such as chicken and fish, do not contain carbohydrates, so they do not increase the level of glucose in the blood.
Some foods contain a combination of protein and carbohydrates. These include milk and dairy products and vegetable protein products such as beans, dhal and lentils.
They should be counted as part of your carbohydrate intake and benefits.
fiber
It is also important to increase fiber intake because fiber is known to slow down the absorption of carbohydrates and the absorption of glucose, which leads to better control of blood glucose levels. Small changes, such as switching to brown rice and whole grains, will help.
Choose brown rice, whole grain noodles, pasta, whole grain breads, and oats in your diet, as they contain more healthy fiber.
Fat
When digested, fat does not turn into glucose, but it slows down the emptying of the stomach and slows down the absorption of carbohydrates during meals. Due to this, the level of glucose in the blood rises longer, which makes it difficult to maintain the level of glucose in the blood in the desired range. Fat is also very high in calories. Reduce overall fat intake!
Easy to use diet plan. Simple and effective.All that you need for this is already in your kitchen!
| Early morning | 1-2 glasses of warm water + lime juice + 1 teaspoon of Methi seed / powder |
| Breakfast | 1 bowl with sprouts, or 2 without chill besan or 2-3 without egg whites Bhurjee |
| Morning | 1 glass of vegetable juice |
| Dinner | 2 jowar phulkas + 1 bowl of vegetables + 1 bowl of thin dal or curd + 1 bowl of salad |
| Evening snack | Green tea + roasted vats or fruits |
| Dinner | 2 jowar phulkas + 1 bowl of vegetables + 1 bowl of thin dal / fried chicken / grilled fish + 1 salad bowl |
Click here to find out. What fruits are good for diabetics?
The following diabetes chart was prepared in accordance with the dietary and food habits available in various regions of India. A diet plan will provide you 1200-100 calories per day with good healthy carbohydrates and proteins in the right proportion.
Here is a tasty diabetic North Indian Diet
| nutrition | Food Products |
|---|---|
| Early morning | Options
Warm water with lemon juice |
| Breakfast | Options
One cup of porridge Wheat cereal with one cup of milk |
| Pre-lunch | Options
Cucumber, Tomato, Carrot and Beetroot Salad |
| Dinner | Options
Two medium sized chappati with curry or vegetable curry Baked fish fillets |
| Evening snacks | Sugar free green tea |
| Dinner | Options
Two medium sized chappati with vegetable curry (brindjal, paprika, etc.), Except for root vegetables. Braised chicken, two small chapatis and a bowl of cottage cheese. |
| Before bedtime | A glass of warm milk with a pinch of raw ground turmeric. |
The above chart was for our beautiful people from northern India, now we take a look at Diet Diet Chart for people from East India
| nutrition | Food for meal |
|---|---|
| Early morning | Options
Warm water with lemon juice Apple cider vinegar and warm water Watermelon and lemon water detox Green tea without sugar. |
| Breakfast | Options
One bowl of wheat cereal with milk Two slices of lightly buttered wheat bread, milk and one boiled egg white. |
| Before lunch | Options
Apple or orange Raita or buttermilk |
| Dinner | Options
Two medium sized chappati with vegetable curry Curry fish, one bowl or rice, and salad |
| Evening snack | Green tea with two digestive biscuits. |
| Dinner | Options
Two chapatis and one bowl of daala are medium in size. Two chapati and chicken stew. |
| Before bedtime | A bowl of cottage cheese or a glass of warm milk. |
Easy and really easy to prepare food, right? If you are from the south and love South Indian food but there is diabeteshere diet card designed for you. Scroll down.
| nutrition | Food for meal |
|---|---|
| Early morning | Options Black coffee with two digestive biscuits Green tea with lemon and honey |
| Breakfast | Options
2-3 went with sambar with less salt Two dosas with chutney and sambar with less salt One small bowl of upma with chutney |
| Pre-lunch | Glass of buttermilk |
| Dinner | Options
One bowl of rice and sambar with lots of vegetables. One bowl of cottage cheese. One bowl of rice with one small bowl of vegetable curry and braised fish or chicken. One bowl of cottage cheese. |
| Evening snack | Green tea with digestive biscuits or black coffee |
| Dinner | Vegetable clear soup or chicken and vegetable clear soup and two chapatis.
Mix vegetable curry, two chapati and cottage cheese. |
| Before bedtime | Glass of buttermilk |
Oh! I do not know about you, but my mouth is watering! But we have one more diet card finish for amazing people from Western india who have diabetes,
| nutrition | Food for meal |
|---|---|
| Early morning | Options
Lime, honey and warm water for detoxification Orange and Lime Juice Green tea |
| Breakfast | Options
Wheat cereal and milk Poha and one glass of fruit juice |
| Pre-lunch | Bowl of cottage cheese |
| Dinner | Options
Two chapati and vegetable curry. Stewed or Baked Fish / Chicken |
| Evening snack | Green tea with two digestive biscuits |
| Dinner | Options
Vegetable curry, two chapati and one bowl of cottage cheese. Curry fish or curry chicken, two chapatis and cucumber salad. |
| Before bedtime | Glass of warm milk |
Here it is, guys! I hope that you will stick to a diet and significantly improve your health.
Do you plan a diabetic diet?
As with any healthy eating plan, a diabetic diet depends more on your overall diet than on obsession with certain foods. Try to eat more natural, unprocessed and less packaged and semi-finished products.
Eat more
- Healthy fats made from nuts, olive oil, fish oil, flax seed or avocado
- Fruits and vegetables – ideally fresh, the more colorful, the better; whole fruits, not juices
- High-fiber cereal and whole grain bread
- Fish and shellfish, organic chicken or turkey
- High-quality protein, such as eggs, beans, low-fat dairy products, and unsweetened yogurt
Eat less
- Trans fat from partially hydrogenated or fried foods
- Packaged and fast foods, especially those high in sugar, baking, sweets, chips, desserts
- White bread, sweet flakes, refined pasta or rice
- Processed meat and red meat
- Low-fat foods that have replaced sugar with added sugar, such as low-fat yogurt
Choose high-fiber carbohydrates with a slow release.
Carbohydrates have a big effect on blood sugar levels — more so than fats and proteins — so you need to be smart about what carbohydrates you eat. Limit the amount of refined carbohydrates, such as white bread, pasta and rice, as well as carbonated drinks, sweets, packaged meals and snacks. Focus on high-fiber complex carbohydrates, also known as slow-release carbohydrates. They are absorbed more slowly, which prevents your body from producing too much insulin.
Try to replace the products that you like, there is always an alternative. Below are some foods you can replace to control glucose levels.
| Instead… | Try these high fiber choices. |
|---|---|
| White rice | Brown or wild rice, cauliflower |
| White potatoes (including French fries and mashed potatoes) | Sweet potatoes, yams, cauliflower puree |
| Plain pasta | Wholemeal Pasta, Spaghetti, Pumpkin |
| White bread | Wholemeal or Wholemeal Bread |
| Sweet breakfast cereal | High Fiber, Low Sugar Cereal |
| Instant oatmeal | Steel or oatmeal |
| cornflakes | Low Sugar Bran Flakes |
| Corn | Pea or leafy greens |
Become more active
Exercise can help you control your weight and improve insulin sensitivity. The easiest way to start a workout is to walk 30 minutes a day (or three 10-minute classes, if that’s easier). You can also swim, ride a bike or do any other matter of medium intensity, in which you sweat a little and breathe harder.
Adopt a healthy eating plan, as this is the best way to control your blood glucose and prevent complications.
Stay healthy and fit. Hooray !!!
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