Diabetes Diet Chart for Indians- What To Eat And Avoid
In India, over 41 million people have diabetes. It is estimated to increase to 70 million by 2025 (1), (2). No wonder India is called the diabetes capital of the world. But an Indian diet chart for people with diabetes may help reverse this trend to a great extent – as one of the root causes of diabetes type 2 is poor eating habits and a sedentary lifestyle.
Of course, genes also may play an important part. But revamping your lifestyle can increase the chances of reversing diabetes type 2. Continue reading to know what to eat if you have diabetes and the lifestyle changes you need to make. We also have included a diet chart for you. Scroll down.
In This Article
What Is Diabetes?
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The WHO defines diabetes as a chronic metabolic disease that occurs when the body does not produce enough insulini X A hormone produced in the pancreas that helps regulate sugar (glucose) levels in the blood. or does not use insulin (insulin resistance) that is produced, resulting in elevated blood glucose levels (3).
Did You Know? Type 1 diabetes is characterized by the inability of the pancreas to produce insulin by itself, whereas
type 2 diabetes (the more common variant) is characterized by insulin resistance.
How Does A Diabetes Diet Help Manage Blood Glucose Levels?
The management of diabetes needs a holistic approachi X that involves lifestyle management, along with good glycemic control and balanced nutrition to manage blood sugar levels. The right food choices often help manage blood sugar levels, improve blood cholesterol, and keep you in a healthy weight range. Always speak to a nutritionist and choose the right foods to control blood glucose levels.
Sample Indian Diet Chart For Diabetes
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The Indian diabetes diet chart will ensure you have 1200-1600 calories per day, which is based on age, sex, type of diabetes, physical activity, and type of medication you are on.
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MEAL | FOODS TO EAT |
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Early Morning | Options:
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Breakfast | Options:
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Pre-Lunch | Options:
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Lunch | Options:
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Evening Snacks |
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Dinner | Options:
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Before Bed |
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East
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Early Morning | Options:
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Breakfast | Options:
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Pre-Lunch | Options:
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Lunch | Options:
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Evening Snacks | Options:
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Dinner | Options:
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Before Bed |
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MEAL | FOODS TO EAT |
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Early Morning | Options:
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Breakfast | Options:
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Pre-Lunch | Options:
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Lunch | Options:
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Evening Snacks | Options:
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Dinner | Options:
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Before Bed |
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MEAL | FOODS TO EAT |
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Early Morning | Options:
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Breakfast | Options:
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Pre-Lunch |
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Lunch | Options:
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Evening Snacks | Options:
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Dinner | Options:
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Before Bed |
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In addition to the foods mentioned in the diet, you can consume the following:
Foods To Eat
- Healthy Fats
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Not all fats are bad. Aim to limit your saturated fat intake and increase the intake of monounsaturated and polyunsaturated fatty acidsi XHealthy dietary fat like omega-3 and omega-6 fatty acids. They are usually found in oils and nuts. in your diet. A recent clinical trial showed a positive correlation between PUFA intake and improvement in glycemic control (4). Both the quality and quantity of fat matter in the regulation of blood sugar levels.
Foods To Eat – Fish, fish liver oil, flaxseeds, sunflower seeds, pumpkin seeds, sesame seeds, walnuts, avocados, and oysters.
StyleCraze Says Munch on a handful of seeds and nuts when you want a snack and sprinkle chia seeds on your mixed vegetable curries or eggs to feel fuller for longer. Related: 9 Healthy Sources Of Fats For Vegetarians To Consume
- Carbohydrates
Complex carbs with high fiber content are recommended for individuals with diabetes. A study on Chinese individuals with type 2 diabetes on a low-fat diet (LFD) and a low-carb diet (LCD) showed that LCD had better control over blood glucose levels as compared to LFD (5).
Whole grains contain fiber and help improve the glucose levels after a meal and maintain healthy insulin levels, according to a systematic review study (6). Avoid refined carbs with low to no fiber content.
Foods To Eat – Rye, oats, quinoa, millet, legumes, brown rice, wild rice, whole wheat, and low sugar bran flakes.
Related: 12 Best Carbohydrate-Rich Foods And Their Benefits
- Healthy Proteins
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Consuming high-quality protein does not alter the post-meal increase in glucose levels. But a protein meal mixed with carbs increases insulin secretion, which can help regulate blood glucose levels (7). Include proteins with high biological value in each meal.
Foods To Eat – Lentils, Brussels sprouts, soy, kidney beans, tofu, hummus, pumpkin seeds, chicken, turkey, fish (sardines, mackerel, tilapia, catla, rohu, singi, magur, pomfret, cod liver oil, hilsa, tuna, and trout).
Related: 48 High-Protein Foods List To Include In Your Diet
- Vegetables
Vegetables are good sources of vitamins, minerals, antioxidants, and fiber. Having at least two servings of vegetables (cooked or raw) a day will help you lose weight, boost your immunity, and develop good control over blood glucose levels. A study on Japanese individuals with T2DM revealed that the ‘eat vegetables before carbohydrates’ approach had better glycemic control than an exchanged based meal (8).
Foods To Eat – Spinach, sweet potatoes, cauliflower, peas, capsicum, gourds, onion, garlic, celery, asparagus, beans, brinjal, lettuce, zucchini, tomato, broccoli, and kale.
- Dairy
Dairy proteins (casein and whey protein) in milk, yogurt, and cheese exert a beneficial role in the management of diabetes by increasing insulin secretion (9). A cohort study established an inverse relationship between dairy intake and the prevalence rate of diabetes (10).
Foods To Eat – Low-fat milk, egg whites, non-fat yogurt, low-fat cottage cheese, low-fat or non-fat sour cream, and unflavored soy milk.
Functional Foods For Diabetes
Functional foods with bioactive compounds can have a beneficial effect in managing blood glucose levels. The list of superfoods are:
- Fenugreek
- Bitter gourd
- Psyllium husk
- Millets
- Brown rice
- Legumes
- Oats
- Quinoa
- Cinnamon
- Turmeric
- Nuts and oilseeds – Walnuts and flaxseeds
Lifestyle Changes For People With Diabetes
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As per the American Diabetes Association, diabetes self-management education and support (DSMES), medical nutrition therapy (MNT), physical activity, smoking cessation counseling, and psychological care are the fundamental aspects to change blood glucose biomarkers (11).
Following a few practices, like waking up early, practicing yoga, working out, eating right, getting proper sleep, meditating, taking out time for yourself, going to bed early, etc., are a few changes that will bring positivity and happiness in your life.
Infographic: Indian Diabetes Diet Chart – Foods To Eat
Poor eating habits are one major cause of diabetes. Intake of the right foods rich in nutrients helps control blood glucose levels. While we have covered information about the right foods to eat, we want to reiterate a few specific ones. Click on the infographic below to learn more about the right foods that you need to include in the Indian diabetes diet chart.
The Indian diet chart for people with diabetes may help reverse the condition to a great extent. A holistic strategy that includes lifestyle management, effective glycemic control, and balanced nutrition is needed to control blood sugar levels. The appropriate meal choices can help you control your blood sugar, lower your cholesterol, and maintain a healthy weight. Consult a doctor and a nutritionist for advice tailored to your health and other medical conditions.
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