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Diet Plan for Diabetes

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Diabetes is a lifestyle disorder that plagues many today. Changing eating, exercising, and living habits have led many to this disease. However, it is not the end of the road. With regular exercising, adopting healthy lifestyle and a great diabetes meal plan it is possible to fight this disease and manage it well.

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What is Diabetes?

Diabetes is a disease in which the body loses its ability to respond to or produce the hormone insulin. This impairment results in faulty metabolism of carbohydrates in the body and also leads to elevated glucose levels in the blood.

Such people often experience blurry vision, fatigue, frequent urination and a sense of tingling or numbness in their fingers and toes. Diabetes in men causes erectile dysfunction, retrograde erection and other urologic conditions. However, on eating regular diabetes meal plans, one can effectively reduce the complications arising from the condition.

What is a diabetes diet plan?

A diabetes diet plan is a plan of healthy meals which are high in nutrients and low in calories and fat. The diet plan incorporates large amounts of vegetables, whole grains, and fruits in a diabetes meal plan. This plan can also be followed by healthy individuals, to ward off the risk of diabetes forever. Diabetes diet should have carbs, proteins and fats in the ratio of 60:20:20.

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Diet plan for diabetics

A Diabetes meal plan has to be properly structured according to the vegetarian or non-vegetarian preferences of an individual. Timely consumption of meals is a very important factor in a diabetes meal plan. If diabetics don’t eat their meals on time, it might cause their sugar levels to fluctuate causing other complications.

Basic Diabetes meal plan

A basic diabetes meal plan starts with a well-balanced diet that is inclusive of carbs, proteins and fat. Do not avoid any food group as all have their own importance. Carbs are used in the body for energy. Eating too few carbs can cause the blood sugar level to go down.

One has to eat a moderate amount of carbs with a proper balance of fat and protein as these enable the blood sugar levels to stay in control. Ingredients like whole grains, millets and some other high fiber food items should be added to the meal plans. Oats are also a very good option. While eating processed food like pasta, noodles or white bread, make sure to accompany them with a lots of vegetables to balance the nutrient content. Have a lot of sprouts and have milk in correct doses.

Indian Diabetes Diet Chart

What to eat if you have diabetes

Planning meals for people with diabetes should be done according to their food preferences and one should keep in mind the food they like and they dislike. The below mentioned diet plan is a diabetes diet chart for vegetarians as well as non-vegetarians. While planning meals for people with diabetes, one can also consider south Indian meals as they are very healthy and highly nutritious.

The meal plan below is highly nutritious and fulfilling too. Follow this simple diabetes diet chart.

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Early Morning

Warm Water with Lemon Juice - Diet Plan for Diabetes

Warm Water with Lemon Juice

Green Tea without Sugar - Diet Plan for Diabetes

Green Tea without Sugar

Black Coffee with Digestive Biscuits - Diet Plan for Diabetes

Black Coffee with Digestive Biscuits

Lemon Water with Honey - Diet Plan for Diabetes

Lemon Water with Honey

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Breakfast

Porridge (1 Cup) - Diet Plan for Diabetes

Porridge (1 Cup)

Brown Bread (2 slices) with Egg White - Diet Plan for Diabetes

Brown Bread (2 slices) with Egg Whites

Ghee-less Paranthas with Curd - Diet Plan for Diabetes

Ghee-less Paranthas with Curd

Wheat Flakes with a Cup of Milk - Diet Plan for Diabetes

Wheat Flakes with a Cup of Milk

Idli Sambhar with Chutney - Diet Plan for Diabetes

Idli Sambhar with Chutney

Dosa with Chutney - Diet Plan for Diabetes

Dosa with Chutney

Uttapam Sambhar with Chutney - Diet Plan for Diabetes

Uttapam Sambhar with Chutney

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Snack

Vegetable Salad - Diet Plan for Diabetes

Vegetable Salad

Unsalted Nuts - Diet Plan for Diabetes

Unsalted Nuts

Boiled Vegetables - Diet Plan for Diabetes

Boiled Vegetables

Glass of Buttermilk - Diet Plan for Diabetes

Glass of Buttermilk

One or Two Whole Fruits - Diet Plan for Diabetes

One or Two Whole Fruits

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Lunch

A small bowl of rice with Vegetables and Sambhar - Diet Plan for Diabetes

A small bowl of rice with vegetables and sambhar

Baked Fish - Diet Plan for Diabetes

Baked Fish

2 small Chappatis - Diet Plan for Diabetes

2 small Chappatis

Curd - Diet Plan for Diabetes

Curd

Rajma - Diet Plan for Diabetes

Rajma

Chana - Diet Plan for Diabetes

Chana

Dal with Vegetables - Diet Plan for Diabetes

Dal with Vegetables

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Evening Snack

Baked Snacks - Diet Plan for Diabetes

Baked Snacks

Fruits - Diet Plan for Diabetes

Fruits

Puffed Rice Snack - Diet Plan for Diabetes

Puffed Rice Snack

Green Tea without Some Biscuits - Diet Plan for Diabetes

Green Tea with Some Biscuits

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Dinner

Chapatti with Vegetables - Diet Plan for Diabetes

Chapattis with Vegetables

Soup - Diet Plan for Diabetes

Soup

2 small Chapattis with Vegetable Curry - Diet Plan for Diabetes

2 small Chapattis with Vegetable Curry

Chicken Stew with Chapatti - Diet Plan for Diabetes

Chicken Stew with Chapatti

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Before Bed

Glass of Warm Milk with some Turmeric - Diet Plan for Diabetes

Glass of Warm Milk with some Turmeric

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Important Tips

Do's

  • Eat three, properly balanced meals in a day. If possible have six, small meals in a day with three big and three small meals.
  • While planning your meals ensure that there is food from each food group and keep the portion sizes limited.
  • Take more of fiber foods such as wholegrain cereals and breads. Eat lots of green leafy vegetables and whole fruits
  • Try to be as active and fit as possible by exercising regularly
  • Follow a weight loss program with your doctor and try to lose weight gradually and steadily
  • Diet rich in pulses should be preferred as they give the body the essential proteins required for cell and tissue generation and also help in the healthy working of the cells in the body
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Don'ts

  • Eat small portions of sugar-loaded foods only twice a week like cakes, desserts, sweets etc.
  • Avoid beverages such as soft drinks or canned fruit juices.
  • Avoid table sugar as much as you can. Avoid honey, sugar-based syrups and molasses too.
  • Diabetic patients should not skip meals as this causes fluctuation in their sugar levels
  • Try to avoid fried food and increase intake of steamed, boiled, or grilled food
  • Diabetic people should limit alcohol intake as it is loaded with sugar
  • Diabetic people should also avoid red meat and egg yolk
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Diet Plan For Diabetes

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