7 Day Indian Diet Plan for Diabetic Patients

Last updated on October 20th, 2023

Managing diabetes through a well-balanced diet is essential for individuals grappling with this chronic condition. A carefully structured meal plan can help regulate sugar levels, maintain a healthy body weight, and lessen the risk of related complications. In this guide, we present a comprehensive 7 day diet plan for diabetic patients. By following this plan, individuals with diabetes can take proactive steps towards better health, improved glucose control, and a higher quality of life. Join us as we embark on a journey towards managing diabetes through smart dietary choices.

Understanding Type 2 Diabetes 

A chronic illness that affects glucose metabolism is type 2 diabetes. Blood sugar levels surge as a result of cells developing an immunity to insulin. Risk factors include obesity, physical inactivity, age, family history, and certain ethnicities. 

Symptoms may include frequent thirst and urination, fatigue, and blurred vision. If unmanaged, complications can arise, affecting the heart, kidneys, nerves, and eyes. A balanced, low-glycemic diet is crucial for controlling blood sugar and maintaining an appropriate weight for BMI. 

The following plan is designed to assist people with type 2 diabetics in controlling their blood sugar, lessening the complication risks, and enhancing their general health.

Ideal Nutrition in a 7 Day Diabetes Diet Plan

A well-structured 7-day diabetes diet plan should focus on balanced nutrition. Appropriate nutrition helps manage blood sugar levels while providing essential nutrients. Here are the key components of ideal nutrition in a diabetes diet plan:

Carbohydrates

Focus on complex carbs with a low glycemic index. Distribute carbs evenly throughout the day, aiming for 30 to 40 gms per meal and 15 to 20 gms per snack. According to the Centers for Disease Control, complex carbs gradually increase your blood sugar due to the presence of complex starches in them. Thus helping in diabetes management. Include whole grains, legumes, and non-starchy vegetables as primary carbohydrate sources.

Proteins

Emphasize lean protein sources in your diet. Include plant-based proteins like legumes and tofu, and incorporate fish, skinless poultry, and eggs in moderation. According to the studies published by Pubmed, protein helps delay digestion rate and can help prevent blood sugar spikes.

Fats

Prioritize healthy fats from sources like nuts, seeds, and avocados. Limit saturated fats and avoid trans fats entirely. Use healthy cooking oils like mustard/olive oil in moderation. According to the multicenter study published by the ScienceDirect website, shifting to diets rich in healthy monosaturated fats can help improve insulin sensitivity and heart health.

Fiber

Aim for 25-30 grams of fiber daily. Include a variety of veggies, low GI fruits, whole grains, and legumes in your meals. According to studies published by the PubMed website, fiber has been clinically proven to improve glycemic control and lessen blood sugar fluctuations.

Vitamins and Minerals

Ensure adequate intake of vitamins B, C, D, and E. Include sources of minerals like magnesium, zinc, and chromium. These micronutrients play crucial roles in metabolism and overall health.

Hydration

Prioritize water as your main beverage. You can include unsweetened tea or coffee if desired. Limit or avoid sugary beverages and alcohol, as these can induce rapid blood sugar spikes.

Low Glycemic Foods

Prioritize foods with low to medium glycemic index. When including higher GI foods, combine them with protein or fat to slow digestion and minimize blood sugar spikes.

By adhering to these nutritional principles, our 7-day diabetes diet plan can help manage blood sugar levels. It can curtail the risk of complications and promote overall health and well-being.

7-Day Indian Diet Plan for Type 2 Diabetes Patients

Dealing with diabetes involves sticking with a healthy and filling diabetic weekly meal plan. Our motive behind presenting you this 7 day diet plan for diabetes patients is to organise their daily eating easily. Along with this, we also attempt to make it balanced in terms of essential nutrients. The meal courses, snacks, and drinks included in this diet are easy to make and realistic to follow. The foods are a good mix of complex carbs, lean plant-based proteins and healthy fats.

The carbs are complex types and are well-distributed throughout the day. On average, every meal in this 7 day meal plan for diabetes patients has around 30 to 45 grams of carbs. Every snack contains less than 15 to 25 grams of carbs. To avoid blood sugar spikes, we have kept the amount of refined or white carbs to a bare minimum.

Moreover, we have also eliminated the sources of saturated fats, which are fatty animal protein sources. Due to all this, this one-week diet plan for diabetes patients can be used by patients suffering from kidney problems, too. Many diabetes patients suffer from diabetic nephropathy. So, such diabetics can adopt this 7 day meal plan for kidney disease and diabetes management.

The question arises of what have we compromised? But we would like to answer that we have definitely not compromised on taste. Diabetes management isn’t a child’s play, and the importance of diet and lifestyle is very important. So try following this 7 day diet chart for diabetic patients, along with engaging in physical muscle-building exercises. These two lifestyle hacks will definitely help you control diabetes and keep it at safe levels.

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Benefits of following this 7 Day Diet Plan for Diabetic Patients

• The major benefit of following this diet plan is that you can easily control your daily calorie intake. Being a low-calorie diet plan greatly benefits you in controlling diabetes. Moreover, according to the NIH(National Institute of Health) published research, low-calorie diets improve glycemic control and help enhance insulin sensitivity. Furthermore, the study revealed reducing weight by following low-calorie diets gradually lessens blood sugar and HbA1c levels. Also, the fat stored in organs like the liver is reduced, resulting in better insulin metabolism.
• Another result of randomized trials conducted by BJM Health showed that switching to a low-carb diet, such as limiting it to below 30 grams per day, clinically reduces HbA1c levels in diabetics. Moreover, the study also found lifestyle changes like following low-calorie diet plans and workouts effectively helped achieve diabetes remission in 75% of diabetes patients in South Asia.

Read More: Is Mushroom Good for Diabetes Patients?

Suggestions For a 7-Day Meal Plan for Diabetes

• Use minimum oil and prefer to saute food rather than deep frying them.
• Start the included vegetable soup on Day 5 early on to make it ready before dinner.
• For moong dal idli and dosa, prepare the dal batter for the week in advance and refrigerate.
• Divide your full meals of the day into 4 parts. The first part of 25% dal, and the second part of 25% vegetables. The next 25% should be of whole grains, and the last 25% should be salads.

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7 Day Diabetes Diet Plan 

Day 1 – Diabetic Diet Chart Plan 

Today is the first day of this 7 day low glycemic diet plan. So, we will move slowly on meal options today.

Total Nutritional Count: 842 calories, 23.5 grams of protein, 34.5 grams of fat, 95.4 grams of carbohydrates, and 15.3 grams of fibre.

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Day 2 – Diabetic Diet Chart Plan 

Day 2 of this 7 day diet for diabetics will consist of consuming bajra and jowar flour.

Total Nutritional Count: 1032 calories, 36.5 grams of proteins, 33.4 grams of fat, 149 grams of carbohydrates and 25 grams of fiber.

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Day 3 – Diabetic Diet Chart Plan 

Total nutritional count: 803 calories, 30 grams of protein, 23 grams of fat, 124 grams of carbs, and 22.2 grams of fiber.

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Day 4 – Diabetic Diet Chart Plan 

Day 4 of this 7 day meal plan for type 2 diabetes patients will be dal dominant.

Total nutritional count: 1100 calories, 38 grams of protein, 30 grams of fat, 160 grams of carbohydrates and 23 grams of fiber.

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Day 5 – Diabetic Diet Chart Plan 

Finally, on day 5 of this 7 day menu for diabetics, your day will have multiple non-veg dishes for a change.

Total nutritional count: 1127 calories, 45 grams of protein, 43 grams of fats, 140 grams of carbohydrates and 28 grams of fiber.

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Day 6 – Diabetic Diet Chart Plan 

On day 6 of the 7 day meal plan for diabetes patients, you will enjoy mushroom delicacy.

Total nutrition count: 1036 calories, 61 grams of protein, 32 grams of fats, 129 grams of carbs, and 24 grams of fiber.

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Day 7 – Diabetic Diet Chart Plan 

Today is the last day of this 7 day diet plan for diabetes patients. By today, you will get accustomed to the type of these diabetes-friendly meals. This will motivate you to keep following this diabetic weekly meal plan for the coming weeks. Let’s see what it has for you:

Total Nutrition count: 1018 calories, 46 grams of protein, 25.5 grams of fats, 150 grams of carbs and 28 grams of dietary fiber.

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Foods to Include in a Diabetes Mellitus Diet Plan

A well-planned vegetarian diet can be highly effective in managing diabetes. Here’s the list of vegetarian foods to include in your diabetes meal plan:

Whole Grains

Include a variety of whole grains. These provide complex carbs, fiber, and essential nutrients. Options include:

• Brown rice
• Quinoa
• Oats
• Barley
• Millet
• Whole wheat bread and pasta
• Amaranth
• Buckwhea

These grains have a lower GI value compared to refined grains, helping to maintain stable blood sugar levels.

Legumes

Legumes are rich sources plant-based protein and fiber. They also have a low glycemic index. Include:

• Lentils (all varieties)
• Chickpeas
• Black beans
• Kidney beans
• Pinto beans
• Soybeans and its products
• Green peas

Legumes can help you feel full longer and provide sustained energy throughout the day.

Non-Starchy Vegetables

Load up on non-starchy vegetables. They’re low in calories and carbohydrates, high in fiber, and packed with vitamins and minerals. Examples include:

• Leafy greens (spinach, kale, collard greens)
• Broccoli
• Cauliflower
• Bell peppers
• Tomatoes
• Cucumbers
• Brinjal
• Mushrooms

Aim to fill half your plate with these vegetables at each meal.

Starchy Vegetables (in moderation)

While higher in carbs, these vegetables provide important nutrients and can be included in moderation:

• Sweet potatoes
• Pumpkin
• Corn

Monitor portion sizes of these foods to maintain blood sugar control.

Fruits

Fruits contain natural sugars but also provide essential vitamins, minerals, and fiber. Choose whole fruits over juices, and include:

• Berries (strawberries, blueberries, raspberries)
• Citrus fruits (oranges, grapefruits)
• Apples
• Pears
• Peaches
• Melons

Consume fruits in moderation and pair them with protein or healthy fats to slow sugar absorption.

Nuts and Seeds

These provide healthy fats, protein, and fiber. Include:

• Almonds
• Walnuts
• Chia seeds
• Flaxseeds
• Pumpkin seeds
• Sunflower seeds

These dry fruits and seeds make great snacks as well. However, watch portions due to their high calorie content.

Dairy Alternatives

If using dairy alternatives, choose unsweetened versions:

• Almond milk
• Soy milk
• Oat milk
• Coconut milk (in moderation)

These can provide calcium and other nutrients without added sugars.

Healthy Fats

Include healthy fat sources in your diet:

• Seed oils like mustard and til oil
• Olive oil
• Coconut (in moderation)
• Nuts and seeds (as mentioned above)

These fats can help enhancing your insulin sensitivity and heart health.

Non Vegetarian Foods to Include in Diabetes Diet Plan

While managing diabetes, it’s important to choose lean, high-quality protein sources. Here’s an expanded list of non-vegetarian foods to include in your diabetes meal plan:

Fish and Seafood

Omega-3 fatty acids, which are good for the heart, and protein are in abundance in fish. Add fatty fish such as salmon, katla, rohu, etc. Make it a point to eat fatty fish twice a week or more.

Poultry

Poultry provides lean protein with less saturated fat compared to red meat. Include:

• Chicken breast: A versatile, lean protein source.
• Duck breast: Higher in fat but can be included in moderation with skin removed.

Eggs

Eggs are very nutritious food that can be part of a healthy diabetes diet:

• Whole eggs: Contain high-quality protein and various nutrients.
• Egg whites: Egg whites provide protein without the yolk’s fat content for those watching cholesterol intake.

You can have eggs in various ways – boiled, poached, or scrambled with minimal added fat.

Dairy Products

While not strictly “non-vegetarian,” dairy products are often included in non-vegetarian diets:

• Toned Milk Curd: High in protein and probiotics.
• Paneer or Cottage cheese: Low in fat and high in protein.
• Skimmed Milk: Choose low-fat or skim varieties.
• Cheese: Opt for low-fat versions and consume in moderation due to higher fat content.

Choose unsweetened, low-fat options to minimize added sugars and saturated fats.

Preparation Methods

How you prepare these foods is crucial:

• Grilling: A great way to cook meats without adding extra fat.
• Baking or Roasting: Allows fats to drip away during cooking.
• Poaching: Especially good for fish and chicken.
• Stir-frying: Use a small amount of healthy oil like olive oil.
• Slow-cooking: Great for tougher cuts of meat, allowing you to skim off fat before serving.

Food to Avoid in Diabetes Diet Plan 

Here’s the list of foods to avoid when following a diabetes diet plan:

Sugary Beverages

These drinks contain large amounts of refined sugars, which cause rapid blood sugar spikes and heighten the risk of insulin resistance. Consuming them regularly can make it difficult to manage diabetes effectively. Examples: Soft drinks, packaged fruit juices, energy drinks, sweetened teas.

Refined Carbs

Refined grain-based foods, such as white rice and bread, are low in fiber and digest quickly. Thus leading to sharp increases in blood sugar. This can cause blood sugar fluctuations. Examples: White bread, white rice, regular pasta, and processed breakfast cereals.

Fried Foods

Fried foods have high amount of unhealthy fats and carbs, which contribute to weight gain and lead to insulin resistance. Examples: Pakoras, samosas, French fries, fried chicken.

Sweets & Desserts

Desserts are typically rich in sugar and refined flour, which can quickly elevate blood sugar levels. Examples: Cakes, cookies, pastries, chocolates, candies, and ice cream.

Full-Fat Dairy

Dairy products that have higher saturated fat can increase cholesterol levels and worsen insulin resistance. Both of which are detrimental to heart health and blood sugar control in diabetics. Examples: Whole milk, full-fat yogurt, butter, cheese, and cream.

Processed Snacks

These snacks are usually loaded with refined carbs, unhealthy fats, and salt, all of which contribute to poor blood sugar control. Additionally, they often contain artificial additives and preservatives that are not ideal for overall health. Examples: Potato chips, namkeen, biscuits, packaged crackers.

Trans Fats

Trans fats increase inflammation, worsen insulin sensitivity, and raise LDL (bad) cholesterol levels. These can exacerbate diabetes symptoms and lead to other complications like heart disease. Examples: Packaged baked goods, margarine, fast food, frozen pizza.

Avoiding these foods can help maintain stable sugar levels and lessen the risk of diabetes-related complications.

Achievement Unlocked

Yay! Congrats on completing the first week of this 7 day diet plan for diabetic patients. Whether you follow all of the meals in exact form or modify your eating according to it, it will definitely benefit you. The first one week diet plan for diabetic patients would be tough. However, you will become more familiar with the practice as time progresses. We can assure you that if you religiously follow this 7 day Indian diet plan for diabetes patients, you will definitely witness change. Your sugar levels will fall, and your HbA1c levels will also start to decline in a few weeks. However, also maintain a regular workout schedule and be in constant touch with your doctor. We recommend that you consult with your diabetologist before making windfall changes in your diet. His/her opinion and advice will always be superior to anything.

Facing issues figuring out the ideal diabetes diet for you? We at Breathe Well-being can help you out. Our team of experienced doctors and health experts can help you effectively first manage and then reverse your diabetes. We have helped thousands of diabetic pateints reverse their diabetes and achieve sub-diabetic blood sugar levels with the help of our scientifically tested program. Join us in our revolution of diabetes-free India. Contact us today!

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