Indian Diet Chart for Diabetic Patient Free PDF

Last updated on March 2nd, 2024

Welcome to our extensive and complete guide on the “Indian Diabetic Diet Chart.” Navigating life with diabetes requires a thoughtful approach to nutrition, and a well-structured diet plays a pivotal role in managing blood sugar levels. In this blog, we delve into the intricacies of crafting a diabetic-friendly diet tailored to the Indian palate. From balancing carbohydrates to incorporating traditional flavors, join us on a journey to understand how a well-designed diet can empower individuals with diabetes to lead a healthy and fulfilling life.

How will the Indian Diabetic Food Chart Help You?

Our Indian diet plan for type 2 diabetes will have a significant role to play in your diabetes management journey. There are multifaceted benefits to following our homely Indian vegetarian diabetic diet plan. Firstly, your blood sugar depends on the type of food you intake. We only have included low glycemic Indian food for sugar patients, which won’t spike their blood sugar. Secondly, building your food habits around these foods will also eliminate the chances of many diabetes-related complications. However, don’t think this Indian diet plan for type 2 diabetes will be hard to follow and only includes tasteless foods. We have included many tasty and best Indian food for diabetes patients like you. Therefore, follow this Indian diabetic diet chart and control your blood sugar with ease.

Read More: 15 Ways To Lower Your Insulin Levels Naturally

Indian Diet Chart for Diabetic Patients

Being diabetic doesn’t mean you only survive on raw veggies and taste less soups. Specific Indian food and diabetes have very positive relationships. Therefore, we have carefully curated for you the best diet plan for Indian diabetic patients. Let’s have a look at it:

Disclaimer: This is a generalised Indian vegetarian diet for diabetes type 2 patients. Diabetic patients should consult with their diabetologist or dietician before making any windfall changes in their diet.

Morning Drink

The Indian diabetic diet chart will begin with some herbal drinks. The drinks will give you a headstart for the day. Some of these drinks also help you remove toxins in your body and boost your metabolism. Choose any of the drinks suggested below:

• Methi Dana (Fenugreek) Water
• Lemon in lukewarm water
• Amla neem water
• Ginger Tulsi tea
• Black tea
• Camomile tea
• Green tea

Breakfast

Breakfast is the most important meal of the day. In the Indian diabetes food plan, you may include any one of the following:

• 2 pieces of Besan cheela stuffed with veggies
• 2 pieces of veggies stuffed rotis made of multigrain atta
• 2 pieces of moong dal idli or dosa with a bowl of sambar
• 1 katori of veggie upma
• 2 pieces of tofu/egg sandwich

Mid-day Snack

Between breakfast and lunch, a small meal is included in our diabetes diet for Indian vegetarians or non-vegetarians. The mid-day snack is to be taken after 2 hours of your breakfast. Include any one of the food items like:

• A glass of coconut water
• Handful of roasted chana
• Any whole fruit (apple, pear, guava, orange, etc.)
• One cup of any herbal tea

Lunch

Lunch is the first proper meal of the day. We have included nutritious Indian food good for diabetes patients. Your lunch will consist of:

• A katori each of boiled brown rice, green veggie salad and any seasonal vegetable sabji
• Or a katori each of vegetable pulao and sprout salad/cucumber raita
• Or 2 pieces of jowar bajra rotis, a katori each of green/sprout salad and paneer/chicken/fish curry
• Or 2 pieces of multigrain rotis, a katori each of mixed dal, egg bhurji/tofu curry and mixed veg sabji

Evening Snack

After having lunch, after 2 to 3 hours, you will have your next meal. In our North and South Indian diabetic food chart, the evening snack will include any one of the following

• A glass of buttermilk
• A glass of coconut water with a teaspoon of chia seeds
• Half a cup of any seasonal fruit
• 1 spoon of trail mix seeds

Dinner

Now it’s time for dinner in our Indian diet meal plan. There is a common misconception among people that in diabetes, people eat less. However, in reality, it’s just a myth. In diabetes, you don’t eat less. You eat right. Choose any one of the variations below:

• A katori each of vegetable pulao and green salad
• 2 pieces of moong dal dosa, a katori of sambar and 1 tablespoon of peanut coconut chutney
• 2 rotis made with jowar bajra flour, a katori each of vegetable salad, dal and seasonal sabji you like.
• 100 grams of grilled tofu/chicken/fish and a bowl of vegetable sprouts salad

The top things to avoid in diabetes are white products like maida, sugar, etc., starchy veggies, animal fats, and dairy products

Read More: 16 Best Fruits Juice For Diabetes.

Best Indian Food for Diabetics

The best Indian food for diabetics won’t spike your blood sugar. They should also be low on calories, playing a significant role in diabetes management.

Leafy Veggies

Green veggies and non-starchy veggies should be the top Indian food for diabetes patients. These veggies are high in nutrients and are low in digestive carbs. These include spinach, kale, cabbage, kale, etc. According to the USDA, 100 grams of leafy green veggies have:

Whole Grains

India is a land of grains. There are different types of whole grains, like wheat, bajra, jowar, kuttu, makka, etc., which you can include in your Indian diabetic meal plan. These grains are protein and fiber-rich and contain complex carbs, which are healthy for diabetes patients. Include these whole grains in your diet with veggies, fruits, etc and consume in measured amounts. Here is the nutrient profile of whole wheat grain as per the latest U.S.D.A data:

Lentils and Legumes

When talking of Indian vegetarian diabetic diet plans, lentils come in the first place for fulfilling protein requirements. Lentils are lower in glycemic index and calorie count than popular grains like wheat and rice. You can replace or mix grain flour with lentil flour. Legumes can also be included in your diet plan as they, too, are low on calories. Now let’s look at the nutritional profile of lentils (100 grams) as per the latest data from the U.S. Department of Agriculture:

Nuts

Nuts are a decent healthy fat and omega-3s source when following an Indian diabetes diet plan. Nuts can be a great snacking option for diabetics. However, consume only unsalted and plain nuts without using any condiments. Nuts keep you fuller for longer and keep you full for extended periods. Nuts are also good for your heart, and heart ailments are common with diabetic patients. Let’s have a look at the nutritional profile of nuts like almonds as per the data of the U.S.D.A:

Seeds

When following an Indian diabetic food chart, you could introduce seeds between meals. Seeds like chia seeds, flaxseeds, etc., are decent sources of dietary fiber and healthy fats. They help delay food digestion and improve gut metabolism. According to the U.S. Department of Agriculture, 100 grams of chia seeds have the following nutritional profile:

Lean Meat

Generally, when following a diabetes meal plan, the portion of meat is kept an amount only that is necessary. This is done because non-vegetarian foods like meat contain a good amount of saturated fats. According to the American Diabetes Association, saturated fats aren’t good for diabetes patients as they increase insulin resistance and are acidic. However, lean meats like chicken and fish are included in diabetic diets to fulfil the protein requirements of diabetes pateints. The quantity of these lean meats is to be decided by your dietician and is to be taken in those specified amounts. Here is the nutritional profile for 100 grams of chicken as per USDA:

Fruits

Fruits are a great addition to a diabetes diet plan. You can use fruits to satisfy your cravings in between meals. Fruits contain essential micro and macronutrients. However, only fruits with low calorie and sugar content are to be taken by diabetics. Include in your plan berries (all kinds), apples, pears, citrus fruits, coconut, melons, etc.

Read More: Best Vegetable with Low Glycemic Index for Diabetics.

Lifestyle Changes to be Followed with the Indian Vegetarian Diet Chart for Diabetic Patients

Along with following an Indian diet chart for sugar patients, some lifestyle changes also need to be followed to control diabetes more efficiently. These include:

• Regular strength and muscle-building exercise schedule.
• Proper sleeping pattern consisting of a minimum of 8 hours of sleep.
• Stress management

Read More: What are the Glycemic Index and ways to calculate the Gi Value of Food Items?

Conclusion

In conclusion, adopting a balanced and personalized Indian Diabetic Diet Chart can significantly contribute to managing diabetes effectively. As we’ve explored the nuances of incorporating diverse and flavorful elements into your meals, remember that small changes can make a big impact. Do consult with your diabetologist and nutritionists to fine-tune your diet plan, ensuring it aligns with your unique needs. Embracing a mindful approach to eating, coupled with a regular workout schedule, forms the foundation for a healthier, more vibrant diabetic life. Here’s a cheer to promote your well-being and your journey with diabetes.

FAQs (Frequently Asked Questions)