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Last updated on October 23rd, 2023
Are you looking to manage your diabetes through a healthier diet? Well, you’re in the right place! Diabetes can be a challenging condition to navigate, but your food choices play a vital role in maintaining your blood sugar levels. As per the study conducted by the Indian Council of Medical Research in 2023, there are over 10 crore diabetes patients in India. A study in 2018 revealed that over 70% of new diabetes cases that year developed due to people being on the wrong diets. With such rising numbers, what’s important is the right knowledge and guidance, especially around diets. In this blog, we’ll reveal a 100% vegetarian diet for diabetes patients. Whether you’re newly diagnosed or have been managing diabetes for a while, this vegetarian diet plan can be a game-changer for your health. Let’s dive into a week of delicious and diabetes-friendly meals that will help you take control of your well-being.
Relation Between Vegetarian Diets and Diabetes
Consuming a healthy, nutritious vegetarian diet for diabetes has numerous health benefits. Many studies have shown vegetarian diets have successfully reduced HbA1c levels in diabetes patients. As a vegetarian diet is full of green veggies and other grains, a person on such a diet fulfils their daily fiber requirements more easily. Dietary fibers are an important nutrient that regulates blood sugar. Achieving daily ticks on your dietary fiber requirements will definitely help in diabetes management. Switching to a sugar patient diet chart vegetarian has several benefits:
- Drop in sugar levels
- Drop in HbA1c
- Body weight management
- Lowering the risk of cancer
- Managing blood pressure
Ideally, an Indian vegetarian diabetic meal plan should have non-vegetarian sources. The first reason is that animal meat and other animal products are acidic. Acidic compounds increase inflammation in your body. An increase in inflammation negatively affects diabetes. Therefore, a diabetic veg diet plan is more suitable.
Foods To Focus on in Vegetarian Diet Chart for Diabetic Patient
In our carefully prepared diet chart for diabetic patient vegetarian, there are specific foods to focus on. In the veg diet plan for diabetes, there will be more foods like:
- Lentils and lentil flour
- Non-Starchy veggies
- Green veggies
- Yogurt
- Dry fruits and nuts
- Low GI fruits
- Tofu
- Soymilk
- Flax and Chia seeds
- Whole grains
- Olive oil
- Coconut oil
- Avocado
- Tempeh
How To Do Meal Prep for the Indian Vegetarian Diabetic Meal Plan
To implement a vegetarian diabetic plan Indian diets you have to make some weekly preparations in advance. Some of them are:
- Prepare and ferment dal batter for idli and dosas for the whole week.
- Use air frying, baking, and sauteing instead of deep frying foods.
- The vegetable and mushroom soup has been prepared from the afternoon onwards.
Read More: Is Ash Gourd Good For Diabetes?
7-Day Indian Vegetarian Diabetes Plan
Diabetic Diet Chart Plan – Day 1
Today is the first day of your Indian vegetarian diet chart for diabetic patient.
Breakfast (124 Calories)
- Vegetable Masala Oatmeal – 1.5 Katori
Morning Snack (75 calories)
- Mix fruits (papaya, pears, apples, etc.) – 1 Katori
Lunch (382 calories)
- Mixed whole grain rotis – 2
- Vegetable green salad
- Mix veggies stir-fried – 1 Katori
Evening Snack (5 calories)
- Ginger Tea – 1 Cup
Dinner (380 calories)
- Matar tofu sabji– 1 Katori
- Steamed Rice – 1 Katori
- Dal – 1 Katori
Total Nutritional Count: 965 calories, 33.5 grams of proteins, 31.4 grams of fat, 143 grams of carbohydrates and 23.5 grams of fiber.
Diabetic Diet Chart Plan – Day 2
On the second day of this vegetarian diet for diabetic patients, you will focus on fiber foods.
Breakfast (340 calories)
- Rava Moong Dal Dosa – 2
- Vegetable Sambar – 1 Katori
Morning Snack (23 calories)
- Buttermilk – 1 glass
Lunch (308 calories)
- Multigrain Roti – 2 Pieces
- Bean Sprouts – 1 bowl
- Dal mixed with veggies – 1 bowl
Evening Snack (80 calories)
- Dry fruits- 5 Walnut and 6 Almonds
Dinner (250 calories)
- Tofu with capsicum and broccoli saute- 1 Katori
- Rice – 1 bowl
Total nutritional count: 1001 calories, 29 grams of protein, 26 grams of fat, 145 grams of carbohydrates and 21 grams of fiber.
Diabetic Diet Chart Plan – Day 3
On day 3 of the diabetic vegetarian diet chart, you will have a considerable amount of veg protein.
Breakfast (180 calories)
Morning Snack (40 calories)
- Coconut Water – 1 Glass
Lunch (342 calories)
- Multigrain Chapatis – 2 pieces
- Lentil Sprouts – 1 Katori
- Mix veg curry – 1 Katori
Evening Snack ( 184 calories)
- Vegetable Soup – 1 medium bowl
Dinner (290 calories)
- Grilled / Roasted Paneer and Tofu – 100g
- Green Veggie Salad – 1 Katori
- Mushroom soup – 1 Katori
Total nutrition count: 1056 calories, 50 grams of protein, 32 grams of fats, 119 grams of carbs, and 25 grams of fiber.
Diabetic Diet Chart Plan – Day 4
On day 4 of this diet plan for diabetes vegetarian low-calorie foods will be of focus.
Breakfast (222 calories)
- Besan Cheela – 2 pieces
- Peanut coconut chutney
Morning Snack (128 calories)
- Trial mix ( Seeds and Nuts) – Small Katori
Lunch (220 calories)
- Brown Rice – 1 bowl
- Sprout cucumber salad – 1 Katori
- Seasonal veg curry – 1 Katori
Evening Snack ( 48 calories)
- Coconut water with chia seeds – 1 glass
Dinner (212 calories)
- Millet khichdi with vegetables- 1 bowl
- Bean veggie salad – 1 Katori
Total Nutritional Count: 830 calories, 22.5 grams of protein, 32.5 grams of fat, 92.4 grams of carbs, and 16.1 grams of fibre.
Diabetic Diet Chart Plan – Day 5
The day 5 highlight of the veg diet plan for diabetes patients will be non-starchy veggies.
Breakfast (112 calories)
- Veggie Rava Upma- 1 Katori
Morning Snack (5 calories)
- Black Tea – 1.5 cup
Lunch (225 calories)
- Rice with stir-fried veggies – 1 Katori
- Green moong dal – 1 Katori
- Bean sprouts – 1 Katori
Evening Snack (75 calories)
- Mixed fruits – 1 bowl
Dinner (380 calories)
Total nutritional count: 803 calories, 30 grams of protein, 23 grams of fat, 124 grams of carbs, and 22.2 grams of fiber.
Diabetic Diet Chart Plan – Day 6
On day 6 of the vegetarian meal plan for diabetes patients, you have some amazing South Indian dishes.
Breakfast (292 calories)
- Atta Bread with Avocado Spread – 2 pieces
Morning Snack (70 calories)
- Roasted Mixed Nuts – 10 pieces
- Cucumber – ½ cup
Lunch (340 calories)
- Multigrain Rotis – 2
- Green salad – 1 Katori
- Besan Pakora Curry – 1 Katori
Evening Snack (70 calories)
- Mix veg soup – 1.5 Katori
Dinner (333 calories)
- Whole Moong Dal Dosa – 2 pieces
- Vegetable Sambar – 1 Katori
- Coconut Peanut Chutney – 2 teaspoons
Total nutritional count: 1115 calories, 42 grams of protein, 41 grams of fats, 132 grams of carbohydrates and 26 grams of fiber.
Diabetic Diet Chart Plan – Day 7
On the last day of this diabetic diet Indian vegetarian foods will be more focused on.
Breakfast (320 calories)
Morning Snack (70 calories)
- Mix seasonal fruits (berries, papaya, apple, pears, etc.) – 1 bowl
Lunch (330 calories)
- Steamed Rice – 1 Katori
- Mix veg with mushroom – 1 Katori
- Dal – 1 Katori
Evening Snack (5 calories)
- Amla neem extract in 1 glass of water
Dinner (201 calories)
- Whole Wheat Roti – 2
- Seasonal veggie curry – 1 Katori
Total Nutritional Count: 926 calories, 27.5 grams of protein, 37.5 grams of fat, 98.4 grams of carbs, and 19.3 grams of fibre.
Mission Passed!
Many congratulations on successfully completing this vegetarian diet plan for diabetes patients. There can be two ways in which you follow this vegetarian, diabetic diet meal plan. First is you stick to it perfectly in copybook style. Second is you understand the concept behind keeping the dishes in the plan and modify your dishes accordingly. Irrespective of the way you follow this veg diet for diabetic patients, you will witness improvement in your health.
Read More: Can Diabetes Patients Eat Oranges?
Nuts are a great supplement in veg food for diabetic patients. Walnuts, Almonds and Anjeer are best for diabetics as they have healthy fats and good fiber content.
Best high-protein vegetarian food for diabetics include:
1. Beans
2. Tofu
3. Soymilk
4. Tempeh
5. Lentils
6. Chickpea
7. Soy nuts
8. Hummus
The top 5 superfoods which also can be included in a vegetarian diet for diabetes patients are:
1. Beans like kidney, black, white, etc.
2. Non-starchy veggies
3. Plant-based protein sources
4. Citrus fruits
5. Whole grains
The top foods to avoid with diabetes are bread and white flour products like pasta, noodles, and starchy veggies. You should also avoid sugary foods and high-GI fruits. Go for a plant based diet for diabetes, which will help manage your blood sugar.
Following are the vegetarian diabetes friendly foods that you can include:
1. Whole grains
2. Beans
3. Lentils
4. Green leafy veggies
5. Dry fruits
6. Seeds
7. Olive and mustard oil
8. Tofu and soymilk
9. Low glycemic fruits
Disclaimer
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