Diabetic Diet Plan for Indians: Try This for Whole Week, See Results!
The article gives a sample diet plan for Indians for the whole week. This will give you an idea of what and how to eat for successful diabetes management.
As per a 2020 report by International Diabetes Federation (IDF), the world harbored 463 million people with diabetes. Southeast Asia harbored 88 million diabetes. Out of these, India has 77 million diabetics.
The IDF estimates that, in India, children having type 1 diabetes are second highest in number after the US. The World Health Organization (WHO) reports that India witnesses 2% of all fatalities due to diabetes.
This is not to scare you; just to make you aware of the high prevalence of diabetes. If you have diabetes, do not worry. It can be managed well.
A renowned nutritionist has charted out a 7-day Indian diet plan designed especially for diabetics.
If this plan suits you, make it a part of your life and stay healthy and happy despite diabetes.
Expert tip
Do some meditation + yoga + walking daily.
Have a glass of warm water on an empty stomach the first thing in the morning.
A better option is: soak fenugreek seeds (methi dana) in a glass of water overnight. Drink this water next morning. Or you can add a pinch of cinnamon or amla powder, whatever you like.
After 10-15 minutes, eat 7-8 almonds (soaked in water overnight or as it is). Also have 1-2 teaspoons flaxseed and 1-2 walnuts. Rotate these nuts and seeds daily and have them.
Sample Diet Plan for Diabetics
|
Days |
Breakfast |
Mid-morning Snack |
Lunch |
Evening Snack |
Dinner |
|
1. MONDAY |
Stuffed roti/dalia with mixed veggies/1 egg + 1 or 2 whole wheat toast/grilled veggie sandwich + a cup of coffee/tea/low-fat milk |
One fruit
|
2 Rotis (multigrain) + a bowl of chicken or dal + a bowl of veggies + a bowl of curd
|
A cup of unsweetened yogurt/roasted chana (grams) or maize corn
|
2 Rotis + a bowl of vegetables + a bowl of dal + salad
|
|
2. TUESDAY |
Dalia/oats with milk/oats with veggies + 2 Egg whites + 1 or 2 toast (whole wheat)/grilled sandwich + a cup of coffee/tea/low-fat milk |
Fruit salad
|
2 Plain rotis/boiled dal kneaded rotis + a bowl of veggies (cooked)/bowl of salad + a bowl of curd
|
2 Crackers + slices of 1-2 fruits
|
1-2 Rotis + a small bowl of rice + a bowl of veggies + a bowl of dal/meat of your choice. |
|
3. WEDNESDAY |
Dalia ‘khichri’ + 2 Egg whites + a cup of coffee/tea/low-fat milk |
1 egg omelet with 1 whole wheat bread
|
2 Rotis (wheat mixed with jowar) + a bowl of paneer and vegetable mixed sabzi + salad
|
2-3 Oats biscuits + a cup of low-fat milk/tea
|
2 Rotis (wheat mixed with gram flour) + a bowl of veggies + a bowl of dal
|
|
4. THURSDAY |
Poha/upma (mixed with veggies) + a cup of coffee/tea/low-fat milk |
Fruit salad
|
2 Rotis + a small bowl of rice + a bowl of veggies + a bowl of fish
|
Scrambled eggs with 1 whole wheat toast + a cup of tea/low-fat milk
|
1-2 Rotis + a bowl of veggies + a bowl of dal + salad
|
|
5. FRIDAY |
Idli/dosa + a cup of coffee/tea/low-fat milk |
Handful of roasted chana or peanuts
|
2 Rotis (wheat mixed with gram/bajra/jowar flour) + a bowl of mixed veggies + a bowl of paneer sabzi/dal + salad
|
Fruit salad
|
2 Rotis + a bowl of mixed veggies + a bowl of dal
|
|
6. SATURDAY |
2 Cheelas (made of dal/besan) and stuffed with veggies + a cup of coffee/tea/low-fat milk |
A small bowl of poha/upma + a cup of low-fat milk/tea
|
2 Stuffed rotis + a bowl of mixed dal + a bowl of veggies + salad
|
One fruit + 1-2 oat biscuits
|
2 Rotis + a bowl of veggies + a bowl of dal
|
|
7. SUNDAY |
Baked potato/veggie cutlets or 2 stuffed paranthas + 2 scrambled eggs/omelets + 1 whole wheat toast + a cup of coffee/tea/low-fat milk |
Smoothie of your choice
|
Curry and rice/rajma and rice/chhole and rice + salad + a bowl of curd
|
Fruit salad or a cup of low-fat milk and/or oats
|
2 Rotis + a bowl of veggies + a bowl of dal
|
You can make changes in the plan or meal quantity as per your taste and suitability.
(Disclaimer: This diet plan is only a sample and for general information. It offers no medical advice. Please consult a doctor before starting any kind of diet plan)
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