Diabetes Diet Plan - Foods to Include and Avoid for Diabetes
One will not be able to think well, and sleep well, if that person has not dined well. This proverb says that nourishment and good food are important for overall well-being, connecting physical health to mental and emotional states. But, food has to be in the right amount, not more. Overeating food may result in medical conditions like obesity. This obesity is linked to many other medical conditions like type 2 diabetes. However, obesity alone doesn't cause diabetes, as there are many causes for diabetes. The exact reason for diabetes is unknown, but sugar builds up in the bloodstream in all cases of diabetes. There are many medications for treating diabetes. But, medication alone is not enough to treat diabetes.
There are some foods that need to be included and some foods that must be avoided if you are a diabetic person. A proper diabetes diet plan is the correct diet plan for diabetes. A diet plan for diabetes patients involves adding certain foods for managing diabetes. The diabetes diet chart recommends that diabetic patients include foods particularly rich in nutrients and fibre and those that help maintain blood sugar levels, like certain fruits, vegetables, lean proteins and whole grains.
As per a diabetes mellitus diet plan, some foods are avoided by diabetic patients as they can result in a fast increase in blood sugar levels, contributing to weight gain and thus increasing the risk of heart disease and other risks.
Diabetes Diet Plan Indian menus concentrate on a balanced diet containing whole grains, legumes, lean protein, vegetables, and healthy fats. Meanwhile, an Indian Diabetes Diet Plan limits added sugars, refined carbohydrates, and unhealthy fats.
A diabetic patient can add more non-starchy vegetables, like spinach, broccoli, and green beans. An individual with diabetes is recommended to eat whole foods rather than having processed foods as much as possible.
Millets with a low glycemic index, such as finger (ragi), foxtail and barnyard, can be advantageous in managing diabetes symptoms due to their high fibre content. Also, they help stabilize blood sugar levels and enhance insulin sensitivity.
Also, fruits which have a lower glycemic index (GI) and higher fibre content, such as berries, apples, and citrus fruits, help manage blood sugar levels. Also, selecting the correct "in-between" or snack foods could help manage diabetes, as they help stabilize sugar levels in the blood and prevent spikes and dips. So, the Diabetes patients knowing the foods that are to be included and avoided will help them manage their blood sugar levels.
To understand what type of food a diabetic patient should consume for better health it is important to understand Diabetes and its relation to food.
Only when a person understands all the above-mentioned concepts then it would help them follow a diabetes diet plan to improve their health.
Understanding Diabetes
Diabetes is commonly called Diabetes mellitus. It is a disease that occurs when the blood glucose level is high.
World Health Organisation (WHO) defines Diabetes as a chronic disorder that occurs when the pancreas is no longer able to make insulin, or when the body cannot effectively use the insulin it produces. Diabetes is a lifestyle disorder that, when not treated, paves the way for other metabolic disorders.
Blood glucose or blood sugar is the main source of energy which is derived from the food we eat. So it is important to maintain a diabetes diet plan to keep manage the glucose level
To understand Diabetes in one sentence- it is a metabolic disorder that is characterised by high blood sugar levels in the body for a prolonged period of time.
Diabetes may cause serious health complications.
The health complications include:
- Cardiovascular diseases
- Strokes
- Foot ulcer
- Nerve damage
- Kidney damage
- Liver damage
- Eye damage
- Multiple organ failure
- Cognitive impairment and
- Death
Diabetes can be classified into a few types. They are:
- Prediabetes
- Type 1 Diabetes
- Type 2 Diabetes
- Gestational Diabetes
Pre-diabetes is when the blood sugar level is higher than normal but which hasn’t reached enough for diagnosing type two Diabetes.
Type one Diabetes is an autoimmune disease. This attacks the cells present in the pancreas where insulin is produced.
Type two Diabetes is when the body becomes insulin resistant. During this stage, the sugar level builds up in the blood.
Gestational Diabetes is when there is a high blood sugar level in the body during pregnancy.
When a person has Diabetes, they may exhibit symptoms like
- Increased hunger and thirst
- Sudden weight loss
- Frequent urination
- Tiredness
- Vision impairment
- Sores that take more time to heal.
What are the causes of Diabetes?
Diabetes occurs because the body is unable to use blood sugar properly. The main cause of the condition is a mystery but genetic and environmental factors play a big role.
Some of the factors which cause Diabetes are:
- Lack of insulin production
- Insulin resistance
- Genetics
- Hormones
- Obesity
- Poor diet and
- Lack of exercise
The main cause of type one Diabetes is when the body loses the ability to produce insulin. Insulin is a hormone that is required to move blood sugar throughout the body. When there is a disturbance in insulin production or resistance there will be too much sugar in the blood.
Similarly, type two Diabetes occurs when insulin is produced but the body loses the ability to move the blood glucose into the cells for fuel. Type two Diabetes is also a result of lesser insulin production in the body and an increase in insulin resistance.
Apart from insulin, genetics play an important role in determining how likely a person will develop Diabetes. There are a few genetic conditions that can damage the pancreas and lead to the development of Diabetes.
People also develop the risk of type two Diabetes when they age. This is likely because of the reduced exercise and the weight gain people adopt as they age. Obesity can cause insulin resistance. The fat cells may cause inflammation and lead to insulin resistance.
The food choices a person makes matter a lot when they have Diabetes. It is important for us to understand that blood glucose or blood sugar is obtained from the food we eat. Irrespective of the type of Diabetes a person has, making the right food choices is essential to keep the blood sugar levels in check.
Nutrition and Diabetes
Nutrition is the study of nutrients present in food. Studying nutrition helps us understand how the body utilises them and it ensures a good relationship between diet health and related diseases. Having a healthy diet promotes the health of an individual and reduces the risk of various diseases. such as following a diabetes diet plan can help reduce the risk of diabetes.
Splitting up the diet into various nutritional elements helps us to understand the needs of the body.
- Carbohydrates
- Protein
- Fat
- Vitamin
- Mineral
- Fibre and
- Water
These nutrients make up the most important components of nutrients. Consuming all the nutrients is essential to make a balanced diet. The nutrients are further classified into macronutrients and micronutrients. Eating a balanced diet means choosing food containing all the above-mentioned nutrients.
Carbohydrates or carbs are the sugar molecules that are present in food. The body is designed to break down carbohydrates into glucose. Glucose is the main source of energy for the body. The glucose is stored in the liver or muscles and used later.
Proteins or fondly called building blocks of the body. Protein plays an important role in a healthy diet. Proteins are made up of amino acids. The amino acids are used by the body to build and repair muscle bones and produce hormones and enzymes.
Fat is the tissue usually greasy and forms an important part of a healthy diet. Fat is further classified as good fat or bad fat. LDL cholesterol is harmful to the body.
Vitamins and minerals are micronutrients that are a must for the body in order to carry out normal functions. These vitamins and minerals are not produced by the body and must be obtained from the food we consume.
All these essential nutrients are to be consumed in the right proportions in order to have good health. Specifically, if a person suffers from the health condition Diabetes, they need to closely monitor what they consume. Consuming the wrong food will increase the blood sugar level in the body and would eventually lead to Diabetes over a period of time.
Diabetic Diet Plan
It is recommended that a person with Diabetes actively engage themselves in self-management, education, and treatment planning along with an individualised diabetes diet plan. With India being the Diabetes capital of the world, it is high time that people with Diabetes follow a diabetic diet chart since it significantly helps in maintaining blood glucose levels and alleviating symptoms of Diabetes.
Best Indian Diabetic Diet Chart
A person with Diabetes can consume small and frequent meals to maintain their blood glucose level. Skipping meals may be disadvantageous since it may lead to hypoglycemia in a few people and for the same reason, a bedtime drink/snack is recommended since it prevents nocturnal hypoglycemia. A diet plan for diabetes is prepared by including factors like age, height, weight, activity level, and blood glucose levels to make it individualised.
Note: The diet chart mentioned is a generalised one. A qualified dietitian can curate a personalised diet plan for an individual with Diabetes. Let's discuss a diet plan for diabetes.
7 - Days Diabetes Diet Plan
Day #1 Food Chart
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Cinnamon water - 1 glass |
| Breakfast (8 AM) | Broken wheat upma – 1 Cup, Green Chutney – 1 tablespoon |
| Mid-morning (11 AM) | Buttermilk – 1 glass |
| Lunch (1 PM) | Egg Chapathi/ Panneer /chapathi - 2 , Tomato onion sabzi - 1 cup |
| Evening (4 PM) | Boiled Channa – 1 Cup |
| Dinner (7 PM) | Horse gram dosa – 2, Veg Sambar – ½ Cup |
| Bed Time (9 PM) | Milk (No Sugar) - 1 glass |
Day #2 Food Chart
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Milk (No Sugar) - 1 glass |
| Breakfast (8 AM) | Vegetable Dosa – 2 , Mint chutney – ½ Cup |
| Mid-morning (11 AM) | Tomato Soup – 1 cup |
| Lunch (1 PM) | Lemon rice – 1 Cup, Green Leafy Vegetable salad - 1/2 cup , Egg white - 1 |
| Evening (4 PM) | Carrot & Cucumber slices - 1 katori |
| Dinner (7 PM) | Spinach chapathi – 2, Veg gravy – ½ Cup |
| Bed Time (9 PM) | Cinnamon water - 1 glass |
Day #3 Food Chart
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Almonds - 6 |
| Breakfast (8 AM) | Bajra dosa – 2 , Sambar – ½ Cup |
| Mid-morning (11 AM) | Cucumber - 1 |
| Lunch (1 PM) | Rice – 1 Cup, Dhal - 1/2 Cup, Spinach salad - 1/2 Cup, Capsicum vegetable - 1/2 Cup, Egg white - 1 |
| Evening (4 PM) | Mixed sprouts - 1 Katori |
| Dinner (7 PM) | Multigrain chapathi – 2, peas gravy - 1/2 Cup |
| Bed Time (9 PM) | Herbal buttermilk - 1 glass |
Day #4 Food Chart
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Fenugreek Water - 1 glass |
| Breakfast (8 AM) | Finger millet idly – 2, Tomato chutney – ½ Cup |
| Mid-morning (11 AM) | Green tea – 1 cup |
| Lunch (1 PM) | Chapathi -2, Soya gravy - 1/2 Cup, Dhal - 1/2 Cup, Egg white omelette - 1 |
| Evening (4 PM) | Nuts (Almonds (2) + Walnuts (3) + Pumpkin Seeds (1 teaspoon)) |
| Dinner (7 PM) | Horse gram dosa – 2, Ridge gourd chutney - 2 tablespoon |
| Bed Time (9 PM) | Turmeric milk (No Sugar) - 1 glass |
Day #5 Food Chart
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Milk (No Sugar) - 1 glass |
| Breakfast (8 AM) | Lemon Aval Upma - 1 Cup, Capsicum chutney - 1 tablespoon |
| Mid-morning (11 AM) | Vegetable soup - 1 cup |
| Lunch (1 PM) | Peas pulao - 1 Cup, Green salad - 1/2 Cup, Snake gourd raita - 1 Katori, Egg white - 1 |
| Evening (4 PM) | Sprouted green gram – 1 Katori |
| Dinner (7 PM) | Chapathi – 2, Palak gravy - 1/2 Cup |
| Bed Time (9 PM) | Cinnamon water - 1 glass |
Day #6 Food Chart
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Walnut - 6 |
| Breakfast (8 AM) | Green gram dosa – 2, Veg Sambar – ½ Cup |
| Mid-morning (11 AM) | Cucumber slices - 1, Katori |
| Lunch (1 PM) | Brown rice – 1 Cup, Sambar - 1/2 Cup, Spinach sabzi - 1/2 Cup, Egg white - 1 |
| Evening (4 PM) | Green tea – 1 cup |
| Dinner (7 PM) | Oats idly - 2, Tomato Chutney - 2 tablespoon |
| Bed Time (9 PM) | Skimmed milk (No Sugar) - 1 glass |
Day #7 Food Chart
| MEAL TIMING | MENU |
| Early Morning (6 AM) | Almonds – 6 |
| Breakfast (8 AM) | Vegetable Dosa – 2, Coriander chutney – ½ Cup |
| Mid-morning (11 AM) | Buttermilk - 1 glass |
| Lunch (1 PM) | Rice – 1 Cup, Dhal - 1/2 Cup, Boiled Ash gourd - 1/2 Cup, Egg white - 1 |
| Evening (4 PM) | Nuts - 1 tablespoon |
| Dinner (7 PM) | Spinach Pulka – 2, Vegetable Gravy - 1/2 Cup |
| Bed Time (9 PM) | Milk (No Sugar) - 1 glass |
Foods to include for Diabetes
Vegetarian Diabetic Diet Plan
The diabetes diet plan Indians follow may have vegetarian foods in some cases. Others may even include non-vegetarian foods.
1.Whole Grains
Whole grains are complex carbohydrates that are rich sources of fibre. They help in managing Diabetes and blood cholesterol levels due to their lower glycaemic index (GI). Brown rice, oats, semolina, and whole wheat are a few examples.
Millets are another superfood for managing Diabetes. They have a low glycaemic index, high fibre content, and aid in reducing the spikes in blood glucose levels.
2. Nuts and Seeds
Nuts and seeds are excellent sources of protein, dietary fibre, magnesium, and omega-3 Fatty acids. Many nuts also possess antioxidant properties in them. Consuming the right quantity assists in weight loss, maintaining blood sugar levels and cholesterol levels. Nuts such as walnuts, almonds, pistachios are diabetic friendly and seeds like flax seeds, pumpkin seeds, chia seeds are highly nutritious to a person with Diabetes.
3. Whole Pulses and legumes
Whole grams have a generous amount of protein in them along with other nutrients making them suitable for Diabetes. Certain whole pulses and legumes include chickpeas, moong dhal, red lentil, and kidney beans.
4. Green Leafy Vegetables
These antioxidant-rich foods are yet another superfood. They are Low GI foods, have high magnesium content, low calorific value, and are a rich source of high-quality protein. Green leafy vegetables such as spinach, drumstick leaves, amaranth, and mint leaves are also good sources of iron. A diabetic can consume all green leaves unless and until they have other complications in addition to Diabetes.
5. Vegetables
All water-based vegetables and general vegetables are good for Diabetes. They keep the stomach full for a longer time and don’t induce hunger. Vegetables have lower carbohydrate content, making them an ideal food for a person with Diabetes. Examples include all gourd vegetables, brinjal, and cauliflower.
6. Milk and Milk Products
Consumption of low-fat or skimmed milk is advisable for a diabetic since they possess similar nutrient content as whole milk and a lower fat content which is suitable for weight loss as well as for maintaining blood glucose levels due to their low calorific value. Similarly, milk products derived from low-fat milk are preferred.
7. Cinnamon
Cinnamon has potential health benefits which are useful for regulating blood sugar levels since it increases insulin sensitivity. Cinnamon water helps to remove toxins and aids in digestion which is effective for weight loss as it burns excess fat in the body.
8. Tender Coconut water
The replenishing fresh coconut water is stacked with essential nutrients, has high fibre content, low glycemic index, boosts metabolism and aids in weight loss, making it an ideal drink for a diabetic.
Despite its various benefits, there is a dilemma for diabetics as it may cause a spike in sugar levels.
As per recent studies researcher, Mr. Peswani says that diabetics who work out on a regular basis can consume one tender coconut water a day (without malai). This will not lead to any spike in glucose levels. People with highly uncontrolled blood sugar levels should refrain from consuming it as coconut water can cause fluctuation in the blood sugar levels immediately.
Coconut water is a safe, healthy beverage for most people. However, those with kidney diseases along with Diabetes should limit consumption of foods that are too high in potassium.
Non - Vegetarian Diabetic Diet Plan
1. Egg
Eggs are one of the best high-quality proteins that are packed with nutrients. Eggs fill the stomach and also slow down the absorption of glucose, favouring diabetics. One whole egg per day is preferred as there isn’t any risk of an increase in blood sugar. However, there isn’t any limitation on the consumption of egg whites, which are super healthy, low-calorie food with a good amount of protein. The cholesterol content in egg yolk is the reason to limit its consumption to one per day.
2. Fish
Fish are a major source of omega-3 fatty acids, protein, iron, and vitamin B12. They help in controlling glucose levels and reducing symptoms of complications such as diabetic neuropathy.
3. Lean Meat
Lean meat is one of the best choices for a diabetic owing to its low-fat content. High-Fat foods tend to elevate blood sugar levels drastically while lean meat provides proper nutrients in addition to being low in fat.
4. Skinless Poultry
Skinless chicken contains less saturated fat than whole chicken but has a similar protein content. This is a good option for Diabetes who are non-vegetarians as it will not affect the blood glucose level.
5. Seafood
Seafood, being a natural source of omega-3 fatty acids and being low in fat helps in stabilising blood glucose levels. They enhance the efficacy of insulin and help in decreasing the side effects of Diabetes.
Foods to avoid for Diabetes
1. Refined Flour & Instant Cereals
Refined flours are simple carbohydrates that elevate blood sugar levels the same way as instant cereals which are highly processed and have a high glycemic index. They have low levels of nutrients and can rapidly break down food which in turn raises the blood sugar levels. These include maida, noodles, pizza base, sweets, biscuits, etc.
2. Refined Sugar
Refined sugar is the white sugar that is in fact processed. No proper research has established the direct connection between sugar intake and hyperglycemia. However, a high intake of refined sugar leads to weight gain which in turn causes insulin sensitivity that increases blood sugar levels. Consumption of sugar, in general, is a precursor to many other metabolic disorders and cardiovascular diseases.
3. Roots and Tubers
Potato, yam, colocasia, carrot, beetroot, and radish are a few roots and tubers. Roots and tubers are generally loaded with carbohydrates along with a minimal amount of other nutrients. Cooking these roots and tubers increases the starch content in them that raises the blood sugar making it difficult to manage Diabetes. Occasional consumption of raw carrot or other roots and tubers is manageable.
4. Fruits
Fruits with a high glycaemic index are to be restricted for diabetics. A few of them include banana, mango, dates, and grapes among others. The natural sugar in them called fructose elevates the blood sugar level. Fruit juices are to be totally avoided since the sugar is broken into simple sugars which spikes the blood glucose levels.
5. Whole Milk Products
The pre-skimmed milk has high calories and fat compared to skimmed milk but with similar calcium content in them. Consuming whole milk can be limited for a diabetic in order to manage blood sugar levels.
6. Sodium Rich Foods
High Sodium foods comprise salt, pickle, papad, canned foods, baking soda, baking powder, baked products, instant soups, sauces, mayonnaise, chip, and fried snacks. People with Diabetes are more likely to get high blood pressure and consumption of sodium-rich foods elevates blood pressure and also increases the risk of other heart diseases.
7. Red Meat
Red meat contains more saturated fat, which raises blood sugar and cholesterol level while also increasing the risk of cardiovascular diseases.
8. Carbonated Beverages
The sugar content in these bottled products is way too much which leads to insulin resistance which causes a sudden elevation in blood sugar levels. Consumption of carbonated beverages is a precursor to various other diseases as well.
9. Coconut
Coconut being high in saturated fat is not recommended for a diabetic. Too much intake may increase the risk of heart diseases. However, occasional consumption is advised along with a balanced meal.
The importance of food in health should never be written off. Food must be consumed accordingly to improve the health of a person. Eliminating food to avoid diabetes is necessary.
Conclusion
Diabetes is a disease that occurs when the blood glucose level is high. Consuming the wrong food will increase the blood sugar level in the body and would eventually lead to Diabetes over a period of time. We have seen the diabetes diet chart here. Following the diet plan for diabetes patient may help manage their condition.
A person with Diabetes can consume small and frequent meals to maintain their blood glucose level. Having a healthy diet promotes the health of an individual and reduces the risk of various diseases.
It is recommended that a person with Diabetes actively engage themselves in self-management, education, and treatment planning along with an individual diet plan.
HELP CENTRE
Confused? We’ve got the answers
<p>We’re Star Health. We offer the coverage that’s designed to help keep you healthy. It's the care that comes to you, and stays with you.</p>
FAQs
Can a Sugar patient consume alcohol?
<p>No. High alcohol intake lowers blood sugar levels and severe hypoglycemia is associated with dangerous effects in the body which may even result in seizures, coma, and eventually death of the patient.</p>
How does exercise help type 2 Diabetes?
<p>Exercise aids in weight loss, improves insulin sensitivity, lowers blood pressure and insulin resistance helping diabetic patients to keep their blood sugar levels at bay. </p>
Is rice good for Diabetes?
<p>White rice has high starch content which may elevate blood glucose levels. Cooking rice by straining method may reduce the starch content in them. Brown rice is a good substitute for white rice as they have high nutrient content in addition to being rich in fibre. Method of cooking and portion size plays a major role for a Diabetes patient. </p>
Is almonds good for Diabetes?
<p>Nuts, in general, are healthy, especially almonds are beneficial to a diabetic as they possess healthy fats and high protein which helps to keep blood sugar levels at bay. They are also rich in other nutrients such as iron, zinc, vitamin B, magnesium, and calcium. 6-8 almonds per day are considered ideal for a Diabetes patient.</p>
Which carbohydrate should I include in my diet?
<p>Complex carbohydrates are preferred for Diabetes since they are rich in fibre which keeps you saturated for a long time compared to simple carbohydrates which get digested quickly and also have low fibre content. They help in weight control and also in supervising blood sugar levels.</p>
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