7-day Indian diet plan for type 2 diabetes: Vegetarian and non-vegetarian food chart to control blood sugar | Photo Credit: Thinkstock
New Delhi: Diabetes is said to be more prevalent than any other lifestyle diseases in India, which is home to about 74 million people with this chronic ailment. But the uncertainty of what foods to eat, what foods to avoid and the challenge of sticking to a diet plan are some common issues many diabetics face. If you have type 2 diabetes, managing blood sugar levels is important to living well with the condition. A healthy diabetes meal plan that is nutritionally-balanced will help control your blood sugar, lose weight, and reduce common complications. This 7-day Indian diabetes diet plan (vegetarian and non-vegetarian) below will help you maintain normal glucose levels and support weight loss.
But before we get to that, let us tell you a few things you need to avoid when adopting a diabetes-friendly diet. Stay away from certain foods that can spike your blood sugar quickly - such as refined flour, table sugar, high-glycemic fruits and vegetables like banana, grapes, lichi, potato, sweet potato, and colocasia. One must understand the fact that a diabetic diet is simply a low-glycemic diet which anyone can follow.
This 7-day Indian diet chart for diabetes, shared by Dr Parul Patni, Nutritionist- Lifestyle and Weight Management Expert, features some of the best foods that are packed full of nutrients, including fibre and protein, and add flavour without adding extra calories.
You should start your day with a glass of water along with any functional food like fenugreek seeds, amla powder, cinnamon (whichever suits you well). Wait for 10 minutes and have 8-10 almonds or 1-2 walnuts or 1-2 teaspoons of flaxseed – you can have them every day on a rotational basis.
Monday
Breakfast: Vegetable stuffed chapati or roti/vegetable dalia/1 egg with 1-2 whole wheat toast with grilled vegetables and a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits)
Lunch: 1-2 chapatis with barley (50%), vegetables, 1 bowl of dal or chicken and curd.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis with vegetables and salad along with 1 bowl of dal or curd.
Tuesday
Breakfast: Vegetable oats/milk with oats or dalia/2- egg whites with 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits)
Lunch: 2 chapatis (kneaded with boiled dal) and vegetable salad and curd.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis with mixed vegetables and salad along with 1 bowl of fish or dal.
Wednesday
Breakfast: Vegetable oats/milk with oats or dalia/2 egg whites with 1-2 whole wheat toast with grilled vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits)
Lunch: 1-2 chapatis (50% jowar ) with vegetable salad and low-fat paneer/chicken (70 gm).
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis (50% jowar) with vegetable and salad along with 1 bowl of fish or dal.
Thursday
Breakfast: Idli, poha or upma with vegetables along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits).
Lunch: 1-2 chapatis (50% ragi) with vegetable salad and low-fat paneer/curd.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 besan cheela or oats with vegetables and salad along with 1 bowl of fish or dal.
Friday
Breakfast: Whole wheat sandwich/chicken sandwich along with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits).
Lunch: 1-2 chapatis ( 50% chana flour) with mixed vegetables, salad and low-fat paneer (50 gm)/1 bowl of curd.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Saturday
Breakfast: Moong dal cheela with vegetables or stuffed multi-grain chapatti with a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits).
Lunch: 1-2 chapatis (knead with any green leafy vegetable), vegetables, salad and 1 bowl of sprout or 2 egg white curry.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 cup of curd.
Dinner: 1-2 chapatis with vegetables and salad along with curd or dal.
Sunday
Breakfast: Baked vegetable cutlet or 1 egg with 1-2 whole wheat toast with grilled vegetables and a cup of tea or coffee or low-fat milk.
Mid-morning snack: Fruits (low-glycemic fruits).
Lunch: 1-2 cups of brown rice, vegetables, salad and 1 bowl of chana or chicken or whole wheat pasta with vegetables and salad.
Evening snack: Roasted chana, bajra or jowar or fruits or 1 bowl of curd.
Dinner: 1-2 chapatis with mixed vegetables and salad along with 1 bowl of dal.
The above 7-day diabetes meal plan offers a week’s worth of healthful eating that will help you maintain normal blood sugar levels and lose weight (if you are overweight). Along with diet, you need to exercise on a daily basis to boost your health and well-being. Remember, making small changes in your lifestyle will help you achieve big results.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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