India is famous for its cuisines, variety of sweets, and diverse culture. But do we know that India is also famous for being the ‘diabetic capital of the world’? As per the recent Longitudinal Ageing Study on Diabetes in India, diabetes is a growing problem for over 20 million older patients. This problem is compounded by complications like strokes and heart problems.
To elaborate further, diabetes is a lifestyle disorder that affects the way our body processes glucose or blood sugar. This issue is very grave in modern India. There are many causes of diabetes, but mainly our lifestyle choices such as diet, exercise, and work-life balance are the root causes of this condition. It is also known as a slow killer. You may not even realise how extensively it is affecting your body. However, simple changes in your routine can help you control or prevent it. For instance, taking care of your diet can help you massively with diabetes. Though it is difficult for us Indians to control or track out food, it needs to be done with sheer determination. Diabetes management relies heavily on diet, as well as prevention of its complications. Diabetes food charts benefit the patient in managing their blood sugar and cholesterol levels and further prevent issues like strokes and heart disease.
We have fashioned a very simple yet effective diabetes diet chart that will help you through this process. Also do make sure to get your full body tested (https://www.hindustanwellness.com/package/swastha-bharat-full-body-checkup-80-test) for diabetes, allergies or other related ailments from Hindustan Wellness for an accurate result.
SImple diet plan for Diabetic – Indian Version
(Please note that this is a generalised diet, before following any diet please consult with your doctor)
When following a diabetic specific diet or any diet it is always good to start your day with some lukewarm water. This helps you flush out all the toxins from your body. You can also soak some methi, as in fenugreek seeds overnight, and drink that water in the morning to manage your glucose levels.
As the name suggests, during breakfast you break your nightlong fast after last night’s dinner. This makes it the most important meal of the day. A healthy breakfast for diabetic Indians includes: –
- A cup of coffee/tea/buttermilk
- A bowl of savoury lentils (dal) with vegetables/muesli
- Wheat flakes with milk
- Vegetable moong dal chilla
- Vegetable oats/upma
- A couple of slices of whole wheat bread with fixings omelette and veggies.
Diabetic people are advised to eat something every 2 hours. This is to manage their variable glucose levels. Therefore, after breakfast, they should indulge in something healthy. For instance, an entire fruit (pear, apple, orange, papaya, guava) with a cup of green tea.
A good lunch means something that keeps you full until your next meal. A wholesome meal for Indian diabetic patients is supposed to be healthy and well balanced.
- One huge bowl of seasonal vegetables, one bowl of dal/kala chana/sprouts/chicken/fish, along with 2-3 rotis.
- You can switch things up and have a full bowl of oats and add curd.
- 1 bowl of vegetables, brown rice half bowl and some dal/sprouts/ chicken/fish.
It’s snack time! An Indian diabetic diet chart that allows you to snack healthy is the best. Your evening time should include healthy snacks & be scheduled around 4-5 pm and consist of the following or similar options: –
- Fruits like apple/pear/guava/orange/papaya
- Some roasted/boiled chan
- Puffed rice with tomato, cucumber, onion, green peas and coriander like a bhel
- Buttermilk but without added sugar or salt
- A sandwich without butter, cheese or mayo since these things are high in cholesterol.
- Plain or lightly Khakhra
Make sure you consume low calorie snacks.
In this section, we will discuss what a diabetic Indian diet plan involves for dinner. It’s not about eating less, but about eating right. Therefore, this plan takes care of every possible meal in a day. For dinner:
- Salad with 2-3 Rotis, sprouts, saag-mustard greens, spinach, green soya, green chana, chicken pieces, and fish with 1 bowl of seasonal vegetables.
- You can also eat 1 big bowl of oats with vegetable soup.
- With multigrain roti you can have the salad along with dal/sprouts/chicken/fish/chicken/salmon.
All starchy food items like potatoes, white rice, kabuli chana, etc., should be avoided. Any vegetable of your choice is acceptable.
Even before hitting the hay, a diabetic person needs to eat something. It is vital because there will be a good 7-8 hour gap between now and your morning breakfast. You can consume a warm glass of milk containing haldi or saffron (immunity-enhancing and conducive to restful sleep). This meal can consist of a mixture of nuts, be they walnuts, almonds, or any nuts you like.