Diabetes Diet Plan for vegetarian indian is one of the best diet plans, which helps you to lose weight. Diabetes diet for diabetic patients indian will help you if your blood sugar level is higher or if you are a vegetarian.
What Is Diabetes?
The WHO defines diabetes as a chronic metabolic disease that occurs when the body does not produce enough insulin or does not use insulin (insulin resistance) that is produced, resulting in elevated blood glucose levels.
How Does A Diabetes Diet Help Manage Blood Glucose Levels?
The management of diabetes needs a holistic approach that involves lifestyle management, along with good glycemic control and balanced nutrition to manage blood sugar levels. The right food choices often help manage blood sugar levels, improve blood cholesterol, and keep you in a healthy weight range. Always speak to a nutritionist and choose the right foods to control blood glucose levels.
Sample Indian Diet Chart For Diabetes
The Indian diabetes diet chart will ensure you have 1200-1600 calories per day, which is based on age, sex, type of diabetes, physical activity, and type of medication you are on.
North
| MEAL | FOODS TO EAT |
|---|---|
| Early Morning | Options:Fenugreek water (1 teaspoon fenugreek seeds soaked in a glass of water overnight)Overnight soaked almonds (4-5 pieces) |
| Breakfast | Options:1 piece of brown bread with 2 boiled egg whites + 1 cup green tea.2 small whole wheat parathas (without ghee or butter) with 1 cup raita + 1 teaspoon pickle + ½ cup boiled sprouts.Unprocessed ragi flakes/wheat flakes (½ cup) with one cup of low-fat milk and a pinch of cinnamon powder. For sweetening purposes, add ½ teaspoon honey.2 vegetable moong chillas with green chutney and 1 whole boiled egg |
| Pre-Lunch | Options:1 cup cucumber, tomato, and carrot salad. Add a dash of lime, and garnish with coriander leaves and a few mint leaves.1 seasonal fruit (except for banana, mango, sapota, custard apple, jackfruit)Unstrained vegetable juice/ bitter gourd juice |
| Lunch | Options:2 medium-sized whole wheat chapatis with ½ cup rajma/chole +½ cup thin dal + 1 cup okra curry/ any other vegetable curry + ½ cup curd/raita2 medium-sized whole wheat chapatis with 3 oz baked fish + any vegetable curry + 1 cup raita |
| Evening Snacks | Green tea without sugar or artificial sweeteners. You can have one small cup of bhel puri or baked snacks. |
| Dinner | Options:2 medium-sized chapatis + any vegetable curry (any type of gourd, brinjal, capsicum, etc.) except for root vegetables + 1 cup dal/paneer2 medium-sized chapatis + chicken stew + any vegetable curry, except for root vegetables. |
| Before Bed | 1 cup of warm milk with a pinch of raw ground turmeric/cinnamon powder |
East
| MEAL | FOODS TO EAT |
|---|---|
| Early Morning | Options:Fenugreek water (1 teaspoon fenugreek seeds soaked in a glass of water overnight)Overnight soaked almonds (4-5 pieces) |
| Breakfast | Options:1 slice of toasted wheat bread and 2 boiled egg whites or 1 one whole boiled eggCucumber salad + 1 whole wheat chapati + any vegetable sabzi + ½ cup boiled sproutsCucumber salad + 1 whole wheat stuffed paratha + peas sabzi + 1 teaspoon pickle |
| Pre-Lunch | Options:1 apple or orange or 1 cup papaya or guavaAny unstrained vegetable juice or bitter gourd juice |
| Lunch | Options:2 medium-sized whole wheat chapatis + 1/2 cup vegetables, such as peas, cauliflower, capsicum, any gourd, green beans, etc. + 1 cup daalCucumber tomato salad + ½ cup rice + ½ cup vegetable curry + fish curry1 cup of daliya vegetable khichdi + ½ cup curd |
| Evening Snacks | Options:Masala puffed rice and green teaGreen tea and a fistful of roasted nuts ( almonds, pistachios, walnuts) |
| Dinner | Options:2 whole wheat chapatis + ½ cup chicken stew + ½ cup vegetable curry + ½ cup yogurt2 chapatis + ½ cup vegetable curry + ½ cup daal + ½ cup yogurt |
| Before Bed | 1 glass of warm milk with a pinch of cinnamon or raw ground turmeric powder |
South
| MEAL | FOODS TO EAT |
|---|---|
| Early Morning | Options:Fenugreek water (1 teaspoon fenugreek seeds soaked in a glass of water overnight)Overnight soaked almonds (4-5 pieces) |
| Breakfast | Options:2-3 idlis with chutney and drumstick sambar (use less salt)2 dosas with chutney and vegetable sambar (use less salt)1 small cup of vegetable upma with chutney |
| Pre-Lunch | Options:1 apple/ guava/ 1 cup papayaUnstrained vegetable juice/ Bitter gourd juiceTender coconut waterA glass of ragi malt with thin buttermilk |
| Lunch | Options:Cucumber and tomato salad + ½ cup brown rice + 1 cup sambar with lots of vegetables + any vegetable curry (with less spice) + 1 glass mint jeera buttermilkCucumber and tomato salad + ½ cup brown rice + 1 cup vegetable curry + ½ cup fish or chicken curry with less spice + 1 glass mint jeera buttermilk |
| Evening Snacks | Options:Green tea with roasted flaked rice with curry leaves and chopped garlicBlack coffee and ¼ cup homemade snacks (Use less oil)Filter coffee with less milk and ½ cup roasted chana |
| Dinner | Options:Vegetable clear soup or chicken and vegetable clear soup +2 chapatisMixed vegetable curry + 2 chapatis + curd |
| Before Bed | 1 cup warm low-fat milk with a pinch of raw ground turmeric or cinnamon powder |
West
| MEAL | FOODS TO EAT |
|---|---|
| Early Morning | Options:Fenugreek water (1 teaspoon fenugreek seeds soaked in a glass of water overnight)Overnight soaked almonds (4-5 pieces) |
| Breakfast | Options:1 cup red rice vegetable poha + ½ cup boiled sprouts2 besan chillas + 2 tablespoons green chutney1 cup vegetable oats upma + 1 whole boiled egg or 2 boiled egg whites |
| Pre-Lunch | 1 apple or guava/1 cup papaya1 glass unstrained vegetable juice/1 glass bitter gourd juice1 cup cucumber, tomato, and carrot salad |
| Lunch | Options:2 chapatis + 1 cup vegetable curry + 1 cup daal + ½ cup curd3 oz steamed or baked fish/chicken + ½ cup rice + 1 cup vegetable curry + ½ cup curd1 cup vegetable daliya khichdi + 1 roasted homemade papad + 1 cup curd |
| Evening Snacks | Options:Green tea with ½ cup roasted chanaGreen tea with ½ cup green moong/ black chana chaatGreen tea with 1 cup ghee-roasted makhana |
| Dinner | Options:1 cup vegetable curry + 2 multigrain chapatis + 1 cup daal + curdCucumber salad + 2 multigrain chapatis + ½ cup vegetable curry + Fish curry or chicken curry |
| Before Bed | 1 glass of warm milk with a pinch of cinnamon powder or raw ground turmeric powder |
In addition to the foods mentioned in the diet, you can consume the following:
Foods To Eat
- Healthy Fats
Not all fats are bad. Aim to limit your saturated fat intake and increase the intake of monounsaturated and polyunsaturated fatty acids in your diet. A recent clinical trial showed a positive correlation between PUFA intake and improvement in glycemic control. Both the quality and quantity of fat matter in the regulation of blood sugar levels.
Foods To Eat – Fish, fish liver oil, flaxseeds, sunflower seeds, pumpkin seeds, sesame seeds, walnuts, avocados, and oysters.
- Carbohydrates
Complex carbs with high fiber content are recommended for individuals with diabetes. A study on Chinese individuals with type 2 diabetes on a low-fat diet (LFD) and a low-carb diet (LCD) showed that LCD had better control over blood glucose levels as compared to LFD .
Whole grains contain fiber and help improve the glucose levels after a meal and maintain healthy insulin levels, according to a systematic review study (6). Avoid refined carbs with low to no fiber content.
Foods To Eat – Rye, oats, quinoa, millet, legumes, brown rice, wild rice, whole wheat, and low sugar bran flakes.
- Healthy Proteins
Consuming high-quality protein does not alter the post-meal increase in glucose levels. But a protein meal mixed with carbs increases insulin secretion, which can help regulate blood glucose levels. Include proteins with high biological value in each meal.
Foods To Eat – Lentils, Brussels sprouts, soy, kidney beans, tofu, hummus, pumpkin seeds, chicken, turkey, fish (sardines, mackerel, tilapia, catla, rohu, singi, magur, pomfret, cod liver oil, hilsa, tuna, and trout).
- Vegetables
Vegetables are good sources of vitamins, minerals, antioxidants, and fiber. Having at least two servings of vegetables (cooked or raw) a day will help you lose weight, boost your immunity, and develop good control over blood glucose levels. A study on Japanese individuals with T2DM revealed that the ‘eat vegetables before carbohydrates’ approach had better glycemic control than an exchanged based meal.
Foods To Eat – Spinach, sweet potatoes, cauliflower, peas, capsicum, gourds, onion, garlic, celery, asparagus, beans, brinjal, lettuce, zucchini, tomato, broccoli, and kale.
- Dairy
Dairy proteins (casein and whey protein) in milk, yogurt, and cheese exert a beneficial role in the management of diabetes by increasing insulin secretion. A cohort study established an inverse relationship between dairy intake and the prevalence rate of diabetes.
Foods To Eat – Low-fat milk, egg whites, non-fat yogurt, low-fat cottage cheese, low-fat or non-fat sour cream, and unflavored soy milk.
Functional Foods For Diabetes
Functional foods with bioactive compounds can have a beneficial effect in managing blood glucose levels. The list of superfoods are:
- Fenugreek
- Bitter gourd
- Psyllium husk
- Millets
- Brown rice
- Legumes
- Oats
- Quinoa
- Cinnamon
- Turmeric
- Nuts and oilseeds – Walnuts and flaxseeds
7-day vegetarian diet plan for Indian cuisine
A weekly diet plan with several healthy food items and Indian dishes can help you follow a certain limit of food and include foods that are safe for diabetic patients.
We have a vegetarian special diet plan that includes all meals that a diabetic should have.
1. Day 1
| Time | Menu |
| Early morning | Overnight Fenugreek soaked water – 1 glass |
| Breakfast | Vegetable stuffed roti – 1 Or Vegetable dalia – 1 bowl |
| Mid-morning | 1 Fruit Or one bowl of fruit salad |
| Lunch | Roti with jowar – 2, dal – 1 bowl, vegetables – 1 bowl, curd – 1 bowl |
| Evening snacks | Roasted chana |
| Dinner | Whole-wheat chapati – 2, vegetable curry – 1 bowl |
| Bedtime snacks | Warm milk with added cinnamon and turmeric powder, no sugar – 1 glass |
2. Day 2
| Time | Menu |
| Early morning | Overnight fenugreek soaked water Or 4-5 almonds |
| Breakfast | Toasted wheat bread – 2, spouts – ½ bowl |
| Mid-morning | Apple/ orange – 1 whole |
| Lunch | Whole-wheat chapati – 2, dal – 1 bowl, cucumber salad, vegetables like – peas, capsicum, tomatoes |
| Evening snacks | Roasted nuts |
| Dinner | Whole-wheat chapati – 2, vegetable soup – 1 bowl |
| Bedtime snacks | Warm milk with no sugar – 1 cup |
3. Day 3
| Time | Menu |
| Early morning | Home-made tomato juice |
| Breakfast | Veg oats appam – 2 Or Vegetable quinoa – 1 medium plate |
| Mid-morning | Green tea |
| Lunch | Vegetable khichdi, buttermilk |
| Evening snacks | Fruit salad – 1 cup |
| Dinner | Brown rice – 3/4th cup, sambar – 1 bowl, green leafy vegetable – ½ bowl |
| Bedtime snacks | Warm milk added with cinnamon and turmeric powder, no sugar – 1 glass |
4. Day 4
| Time | Menu |
| Early morning | Overnight soaked fenugreek water Or Soaked okra water |
| Breakfast | Poha – 1 medium plate Or Milk and muesli – 1 bowl |
| Mid-morning | Apple/orange/ guava/ pear – 1 whole Or Cut papaya – 1 cup |
| Lunch | Multigrain roti – 2, veggie salad – 1 bowl, dal – 1 bowl |
| Evening snacks | Boiled chickpeas |
| Dinner | Dalia with veggies fried 3/4th cup, tomato soup – 1 bowl |
| Bedtime snacks | Warm milk with nutmeg, no sugar – 1 glass |
5. Day 5
| Time | Menu |
| Early morning | Fenugreek water Or Okra water |
| Breakfast | Multigrain bread vegetable sandwich – 2 slices of bread, 1 cup homemade tomato juice |
| Mid-morning | Green tea |
| Lunch | Whole-wheat chapati – 2, okra curry – 1 bowl, raita – ½ cup |
| Evening snacks | Nuts like almonds, sunflower seeds, pumpkin seeds, walnuts – a handful |
| Dinner | Bajra chapati – 2, green leafy vegetables, salad – ½ cup |
| Bedtime snacks | Warm milk with turmeric – 1 glass |
6. Day 6
| Time | Menu |
| Early morning | Overnight fenugreek soaked water |
| Breakfast | Vegetable oats/upma – 1 bowl, coffee/tea (without sugar) – 1 cup |
| Mid-morning | Roasted and spiced chana – a handful Or Sprouted greens – 1 cup |
| Lunch | Brown rice – 3/4th bowl, dal – 1 bowl, cucumber, and tomato salad – ½ bowl, low-fat curd – 1 bowl |
| Evening snacks | Buttermilk |
| Dinner | Besan vegetable cheela – 2, salad – 1 bowl Or Vegetable khichdi/oats |
| Bedtime snacks | Warm milk with no added sugar |
7. Day 7
| Time | Menu |
| Early morning | Overnight soaked fenugreek water Or Overnight soaked okra water |
| Breakfast | Rava idli – 2, tea/coffee (no sugar) – 1 cup |
| Mid-morning | Unstrained vegetable juice like tomato, bitter gourd, bottle gourd – 1 glass |
| Lunch | Whole-wheat chapati – 2, paneer curry – ½ bowl, salad – cucumber, tomato, and carrots – 1 bowl, buttermilk – 1 bowl |
| Evening snacks | Sprouts – 1 bowl |
| Dinner | Multigrain chapati – 1, palak sabzi – ½ cup, brown rice – ½ cup, dal – 1 cup |
| Bedtime snacks | Warm milk with cinnamon and turmeric powder, no sugar – 1 glass |
Some foods to avoid:
- Avoid sugary desserts, baked goodies, sweets, sweetened beverages, or fruit juices.
- Do not have jaggery or honey as an alternative to sugar.
- Avoid paratha, naans, chapatis made from refined white flour.
- Do not include fried and oily snack items like samosas, tikkis, namkeens, etc.
- Do not overdo using ghee. Stick to 1-2 tablespoons in a day only.
Some tips to keep in mind:
- Select low or medium glycemic index food items.
- Use fresh vegetables and fruits at all times.
- Use less salt while preparing any dish.
- Roasting and boiling vegetables are the best ways to keep the overall calories low.
- Always have toned milk and milk products.
- Keep your food portions under control and do not overdo the limits.
- Have unstrained vegetable juice for more fiber.
- Include all the mentioned meals and do not skip.
- Drink lots of water throughout the day.
- Always keep monitoring your blood sugar levels.
Lifestyle Changes For People With Diabetes
As per the American Diabetes Association, diabetes self-management education and support (DSMES), medical nutrition therapy (MNT), physical activity, smoking cessation counseling, and psychological care are the fundamental aspects to change blood glucose biomarkers.
Following a few practices, like waking up early, practicing yoga, working out, eating right, getting proper sleep, meditating, taking out time for yourself, going to bed early, etc., are a few changes that will bring positivity and happiness in your life.
The Indian diet chart for people with diabetes may help reverse the condition to a great extent. A holistic strategy that includes lifestyle management, effective glycemic control, and balanced nutrition is needed to control blood sugar levels. The appropriate meal choices can help you control your blood sugar, lower your cholesterol, and maintain a healthy weight. Consult a doctor and a nutritionist for advice tailored to your health and other medical conditions.
Vegetarian Diabetic Diet Plan Food List
Certain foods help lower blood sugar levels, and this helps them play a major role in controlling diabetes. It is also extremely beneficial to consume foods that prevent diabetes complications like heart and kidney diseases.
These 10 diabetic diet foods can play a major role in bringing the disorder under control. So, let us explore the diebetic diet chart.
1. Leafy Greens
Green, leafy vegetables are low in calories, while also being extremely nutritious. Being low in digestible carbs means that they play a major role in controlling blood sugar levels too.
For example, Spinach, kale, and other leafy greens are rich in several vitamins and minerals like vitamin C. A study showed that increasing vitamin C intake reduces the fasting blood sugar levels for people with type 2 diabetes. Even high blood pressure levels.
2. Cinnamon
Along with its strong antioxidant properties, cinnamon is also known for its ability to control diabetes. According to several controlled studies, cinnamon can help reduce blood sugar levels and improve insulin sensitivity as well.
However, you must consider limiting your intake of cassia cinnamon to less than a single teaspoon a day. Because of the presence of coumarin in this type of cinnamon it can cause health problems if taken in higher doses. On the other hand, Ceylon cinnamon does not contain much coumarin.
3. Chia Seeds
Chia seeds are extremely rich in fiber, yet contain less digestible carbs. In respect to that, the viscous fiber found in these seeds lowers blood sugar levels. It does that by slowing down the rate at which food is moving through the gut and getting absorbed.
Additionally, the fiber present in chia seeds also helps one feel full, and in the process, prevents overeating and unnecessary weight gain. Chia seeds are also great to reduce blood pressure and inflammatory markers.
4. Greek Yogurt
Greek yogurt is a great dairy option for diabetics, because of its ability to control blood sugar levels and reduce the risk of heart disease. This is partly due to the presence of probiotics in them.
Studies have also found that yogurt and other dairy products can result in weight loss and better body composition among people with type 2 diabetes. Since, Greek yogurt contains fewer carbs than conventional yogurt, it can be a great alternative to meats.
Also, its high protein content promotes weight loss by helping one avoid unwanted binging and balancing the carb intake. So, add Greek yogurt to your diabetic diet for all the health benefits.
5. Flaxseeds
Flaxseeds also known as Alsi in India contain insoluble fiber made up of lignans. It reduces heart disease risk and improves blood sugar control.
A study showed that people with type 2 diabetes that consumed flaxseed lignans for 12 weeks experienced a major improvement in hemoglobin A1c.
Similarly, another study suggested that a higher intake of flaxseed can lower the risk of strokes. Their high viscous fiber content helps improve various things for example gut health, insulin sensitivity, and the feeling of fullness in the body.
6. Nuts
As we all know, all nuts contain fiber, and are low in digestible fiber, although that varies in levels. Research on various types of nuts has shown that their consumption can reduce inflammation, and lower HbA1c. It can also lower blood sugar, and LDL levels in the body. Thus, great for including in a diabetic diet plan
Recently, a study showed that people with diabetes who included 30 g of walnuts in their daily diet for a whole year lost weight. Even saw improvements in their body composition, and significantly lowered their insulin levels.
People with type 2 diabetes often have high insulin levels, and hence this is linked with obesity. Researchers also believe that extremely high insulin levels increase one’s risk of serious diseases like Alzheimer’s disease and also get cancerous.
7. Apple Cider Vinegar
Although it’s made from apples, the sugar content in the fruit is fermented into acetic acid, with the resulting product containing very few carbs.
Further to this apple cider vinegar tends to improve insulin sensitivity and lower fasting blood sugar levels. It also has the ability to reduce blood sugar levels by 20% when consumed with meals having carbs. Additionally, a study showed that people with poorly controlled diabetes saw a 6% reduction in fasting blood sugar levels when given two tablespoons of apple cider vinegar before sleeping.
8. Garlic
Garlic is known to have some impressive health benefits. Some studies have shown that it can reduce inflammation, blood sugar, and LDL levels in people that have type 2 diabetes. Truly it can also be very effective in reducing blood pressure levels in the body. In addition to that, garlic is also low in calories and likewise a single clove contains only 4 calories.
9. Strawberries
Strawberries are specifically rich in anthocyanins, the antioxidants that give them their red color. These antioxidants have been shown to reduce insulin and cholesterol levels right after a meal. They also reduce the risk of increased blood sugar levels and heart diseases in type 2 diabetes patients.
For instance, a single cup of strawberries contains 49 calories and only 11 grams of carbs, 3 of which are fiber. This serving also ensures that one gets more than 100% of their required daily intake of vitamin C, thus providing additional anti-inflammatory benefits for heart health.
