Indian Diabetic Meal Plan: Your Guide to Healthy Eating

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Diabetes mellitus or type 2 diabetes is a chronic condition that affects nearly 101 million Indians as per a study conducted in 2021. Diet plan for diabetic patient in India plays a crucial role in managing this condition. India is a country of many flavours and Indian food plays an important social role as well. This makes it important for Indians with diabetes to pay attention to what they consume and have a tailored diet plan that they can sustain for long.

In this blog, we have curated some of the best Indian meal ideas for diabetes management for those who are looking for a balanced Indian diet for diabetes. You can find examples of sugar-free desi meals to include in your regular diet and how to personalise your own diet plan to eat Indian food for blood sugar control.

Importance of Meal Planning for People with Diabetes

Diabetes is a medical condition that causes an imbalance in the blood sugar levels either due to the body developing insulin resistance or due to reduced insulin production. Insulin helps the sugar enter cells for energy. This function is impaired in people with diabetes. Thus, blood sugar levels fluctuate and tend to increase greatly after consuming a meal rich with refined carbohydrates, for example. Higher-than-optimum blood sugar levels lead to long-term and often permanent damage bodily organs over time.

By having a suitable diet plan you can manage your blood sugar levels, prevent the complications of diabetes, and lead a relatively healthy life. Thus, what you eat, when you eat it, how you prepare the food, and everything else plays an important role in managing blood sugar levels.

Dietary restrictions necessary for managing diabetes combined with individual’s taste preferences may prevent people with diabetes from getting their daily essential macro- and micro-nutrients. Thus, creating a personalised meal plan for yourself is crucial to getting your daily dose of essential nutrients and maintain overall health.

Indian Diabetic Meal Plan: Breakfast Recommendations

Here are some suggestions for your diabetes diet plan breakfast edition:

  • Oats upma
  • Fruit salad
  • Sprouts and buttermilk
  • Boiled eggs
  • Whole wheat pasta, fresh vegetables, and paneer salad
  • Apple walnut salad
  • Ragi idli with coconut chutney
  • Idli sambhar
  • Vegetable quinoa
  • Omelette
  • Multigrain bread toast with hung curd dip

Indian Diabetic Meal Plan: Lunch & Dinner Recommendations

Are your looking for some sugar-free Indian meal ideas? Listed below are some suggestions for lunch and dinner:

  • Daal with brown rice
  • Chicken curry with brown rice
  • Multigrain rotis with seasonal vegetables and a small portion of salad
  • Multigrain paratha with daal
  • Multigrain roti with karele ki sabji and low-fat curd
  • Moong daal cheela
  • Bajra roti with palak ka saag and curd
  • Brown rice with gravy with soya chunks and peas
  • Rajma and brown rice
  • Chole and brown rice pulao
  • Vegetable khichdi
  • Vegetable dalia or porridge

Indian Diabetic Meal Plan: Snacks Recommendations

The following food items are excellent snack ideas for your diet plan

  • Nuts & seeds
  • Low fat milk
  • Roasted chickpeas
  • Palak patta chaat
  • Sprouted, boiled moong chaat
  • Tea or coffee without sugar, honey, or jaggery
  • Cucumber salad
  • Dhokla

Tips for Managing Diabetes Through Diet

Here are some tips to help you create and manage an ideal Indian diabetic meal plan:

Portion Control: The quantity of food you eat as a diabetic is just as important as what you consume. This is because as you increase the amount of food in your diet, the amount of glucose in your blood after consumption increases as well; all food eventually turns to sugar and other nutrients in the end.

Consistent Mealtime: By consuming small, nutrient-rich portions of food throughout the day at regular intervals, people with diabetes can ensure they get their daily requirements of macro- and micro-nutrients without risking a blood sugar spike.

Whole Grains Supremacy: Prioritise consuming whole grains such as whole wheat, oats, bajra, jau, brown rice, and semolina or suji. Limit or avoid your intake of refined flour, white rice, etc. as they have simple carbohydrates and have a high glycaemic index.

Vegetables Extravaganza: Consuming vegetables like cauliflower, bottle gourd, spinach, bitter gourd, and others in your meal to get essential vitamins and minerals. Since these are rich in fibre as well, they promote digestive health and help manage blood sugar levels.

Zero Added Sugar: Some people with diabetes go as far as removing sugar, honey, and jaggery completely from their kitchen, especially if they live by themselves. This also means soft drinks, energy drinks, and other sugary beverages are a big no-no for diabetics.

Minimise Red Meat Consumption: Lean meats, such as fish and other seafood items, are low in saturated fats but prove to be an excellent source of protein as well. Eggs are also a high-quality protein that contains very low amounts of carbohydrates contrary to popular belief.

Low GI Fruits: Apple, strawberries, oranges, pears, plums, and other high-fibre fruits are an excellent inclusion for the diet of people with diabetes. Consuming 1-2 portions of seasonal fruits can help you get the daily required dose of vitamins and minerals without causing a blood sugar spike.

Including Healthy Fats: People with diabetes have a high chance of developing heart problems. Thus, you are recommended to include healthy fats in your diet to reduce inflammation and improve heart health.

Foods to Avoid for People with Diabetes

Now that you have a decent idea of what foods to eat for diabetes in India, here are some food items that you should avoid managing blood sugar levels:

  • Sweets & Desserts After being diagnosed with diabetes, it is imperative that you avoid sugar as much as you can. This can be a little difficult for people with a sweet tooth; reducing the amounts of sweets you consume drastically is required if you can’t avoid them completely. Chocolate lovers can opt for dark chocolate with minimal sugar, for example. Using artificial sweeteners in the beginning can help you transition to a no-sugar diet, but it is best to stop using them eventually.
  • Refined Grains Freshly fried golden bhature and white rice biryani are some examples of food items made with refined grains and are prepared often to be enjoyed. Steering away from such food items can help you manage blood sugar better as these items have a high glycaemic index.
  • High-fat Dairy High-fat dairy items are high in saturated fats that can increase your risk of heart diseases. Opting for low-fat or fat-free dairy items can help reduce your risk of heart issues without you having to compromise on your taste completely.
  • Deep-Fried and Processed Foods Highly processed foods have a notoriously high glycaemic index despite being savoury in taste. It is best to consume home cooked meals that have low to moderate glycaemic index and go for small portions of processed foods when you are craving them.

Diet: The Key to Managing Diabetes

High protein, no-added sugar, high protein, and whole grains are some of the features of the best Indian diabetic diet. Before you look for healthy Indian diet for diabetic patients, keep your personal taste preferences and availability of ingredients in mind as this diet change is supposed to be a lifestyle change for the better and not a short-term experiment. If you find it difficult to get your daily macro requirements with your current diet plan, we recommend supplementing your diet with health supplements like Prohance D. This protein powder for diabetics has a triple blend of protein, healthy fats, and other ingredients that help in managing your blood sugar levels in addition to ensuring sustained energy supply throughout the day.

Enhancing lives of people with diabetes through nutrition.

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