Indian Diet for Diabetic Patient: Diet Chart and List of Food Items To Eat

The Crude prevalence rate (CPR) of Diabetes mellitus in urban areas of India is around 9 percent.

Diabetes mellitus is a disorder that develops due to a particular lifestyle. People with diabetes experience symptoms such as- dryness in the mouth, frequent urination, hunger, fatigue, blurred vision, and sudden weight loss. Fortunately, following a strict Indian diet can help to keep the blood sugar levels under control. 

In the medical journal Australasian Medical Journal, in 2000, India topped the list of leading countries with 31.7 million people suffering from diabetes followed by China and the United States.

Ideal Indian Diet for Diabetes

Early Morning

A diabetic patient should start the day by drinking lukewarm water. This will help to flush out the toxins from the body. You can also add one teaspoon of methi seed powder. This will eventually help in managing the blood sugar levels. 

Breakfast

In this fast-moving world, there’s not sufficient time to sip onto a hot cup of tea or indulge in a heavy breakfast. However, we should not forget that breakfast is the most important meal of the day. Hence, diabetic patients shouldn’t skip breakfast at any cost. Here are a few breakfast meals that you can try-

• A bowl of porridge and cucumber
• Muesli with milk and one cucumber or tomato
• A bowl of wheat flakes with milk and one cucumber or tomato
• Prepare moong-dal chilla with at least 2-3 veggies
• A bowl of vegetable daliya or upma
• 2 rotis with 1 bowl of sabzi with a bowl of curd
• 2 slices of whole wheat bread and omelet with egg white and veggies

Mid-Morning

Doctors advise diabetic individuals to not keep a long gap between two meals. Try these snacks around 11 am. 

• A cup of green tea with some roasted channa
• One whole fruit- apple/pear/orange/few cubes of papaya/guava 

Lunch

Only eating to fill the stomach should not be the mantra for diabetic patients. Food loaded with nutrients should be the agenda. Here are some lunch options that diabetic patients can try for lunch-

• 2 chapatis with 1 bowl of sabzi+ 1 bowl of dal/sprouts/curd/buttermilk/2-3 pieces of chicken or fish
• 1 big bowl of vegetable daliya khichdi with curd
• 1 bowl of salad/ 2 cucumbers/2 tomatoes+ half a bowl of brown rice + 1 big bowl of sabzi + 1 bowl of dal/sprouts/curd/buttermilk/2-3 piece of chicken/fish

Evening Snack

It is a common habit that hunger strikes when the sun starts setting down. Here are some healthy options-

• 1 whole fruit
• 1 handful boiled or roasted chana
• Puffed rice
• Buttermilk
• Sandwich 

Dinner

Ideally, diabetic patients should have an early dinner. But, it necessarily doesn’t mean that an individual should eat less.  You can try the following options-

• 1 bowl of salad/2 cucumbers/2 tomatoes + 2 chapatis with 1 big bowl of sabzi + 1 bowl of dal/sprouts/curd/buttermilk/ 2-3 pieces of chicken/fish
• 1 big bowl of vegetable daliya khichdi with curd

Bedtime Snack

To reiterate the same, diabetic patients should not keep long gaps between two meals. Hence, before going to bed it is recommended to eat nuts. 

Diabetic Diet Chart

According to an article titled “Nutritional Recommendations for Individuals with Diabetes”, the diet for a diabetic patient should be planned according to the patient’s individual nutrition. In addition to this, diet planning should also take into account the flexible needs of the individual.

Diabetic patients need to control their food habits in order to ensure that their blood sugar level doesn’t shoot up. 

Diet Chart by Dietitian For Diabetic Patients in India

A lot of people come up with different diet plans for diabetic patients to follow. But the problem with different diet charts is that not all of them end up being effective. Here’s another one that has been flagged as a most effective diet chart for diabetic patients-

Food List for Diabetic Diet

• Leafy greens

Leafy greens are low in calories as well as extremely nutritious. As these are low in carbs, these help to control blood sugar levels too and boost digestive health. Some leafy greens are spinach, kale, and others that are rich in vitamin C that can help Type 2 diabetes.

• Cinnamon

Cinnamon is rich in antioxidant properties that can control diabetes. This not only reduces blood sugar levels but it also improves insulin sensitivity.  However, make sure that you take the right type of Cinnamon. 

• Fatty fish

Fatty fish such as salmon, sardines, and mackerel are rich sources of Docosahexaenoic Acid (DHA) and Eicosapentaenoic acid (EPA). This can reduce inflammation and protect the cells lining. These also contain high-quality protein that fastens the metabolic rate. 

• Chia seeds

High in fiber, chia seeds have a low amount of digestible carbohydrates. The fiber can lower blood sugar levels and slow down the rate at which food passes through the gut.  This also helps to prevent overeating as well as unnecessary weight gain.

• Greek yogurt

Diabetic patients should include Greek yogurt in their daily diet. This helps to keep the body weight in control as well as build body composition in type 2 diabetes. 

• Flaxseeds

Loaded with insoluble fiber made up of lignans, flaxseeds can reduce the risk of heart disease and improve blood sugar control. 

• Nuts 

There is enough research that suggests the fact that various types of nuts that can reduce inflammation, lower HbA1c, blood sugar and low-density lipoproteins (LDL). Nuts are rich in fiber that can help to lose weight, improvements in body composition and lower insulin levels. 

• Apple cider vinegar

Apple cider vinegar is rich in anti-inflammatory benefits. The vinegar improves insulin sensitivity and lowers blood sugar levels.

• Garlic

According to a study titled, “Effect of garlic supplement in the management of type 2 diabetes mellitus (T2DM): a meta-analysis of randomized controlled trials”, garlic supplements play a significant role in maintaining blood glucose, total cholesterol, and high/low-density lipoprotein regulation.

• Strawberries

Type 2 diabetic patients are more susceptible to increase blood sugar levels and heart diseases. A cup of strawberries contains 49 calories and 11 grams of carbs.  This fruit also contains anthocyanins, a type of antioxidant that can reduce insulin and cholesterol levels after meals.

References

1. Gray A, Threlkeld RJ. Nutritional Recommendations for Individuals with Diabetes. [Updated 2019 Oct 13]. In: Feingold KR, Anawalt B, Boyce A, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279012/
   
2. Juan Wang et al. (2017)-garlic supplements play a significant role in maintaining blood glucose, total cholesterol, and high/low-density lipoprotein regulation- DOI: https://foodandnutritionresearch.net/index.php/fnr/article/view/1230
3. Diabetes.co.uk team- The Crude prevalence rate (CPR) of Diabetes mellitus in urban areas of India is around 9 percent-https://www.diabetes.co.uk/global-diabetes/diabetes-in-india.html
4. Seema Abhijeet Kaveeshwar (2014)-India topped the list of leading countries with 31.7 million people suffering from diabetes followed by China and the United States-DOI:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3920109/