Indian Diet Plan For Diabetes Type 2 Pdf

Indian Diet Plan For Diabetes Type 2 Pdf: The Indian diet plan for type 2 diabetes is a collection of simple recipes that provide you with tools to live a healthier, happier lifestyle.

Indian diet plan for diabetes type 2 pdf is a collection of 4 dishes. Indian food is largely vegetarian, having substantial amounts of rice and wheat. Popular spices include curries, cardamom, cinnamon, cumin, black pepper and mace.

What is type 2 diabetes?

Type 2 diabetes occurs over time, and involves problems getting enough sugar (glucose) into the cells of the body. (The cells use the sugar for fuel/energy.)

• Sugar (glucose) is the preferred fuel for muscle and brain cells, but it requires insulin to transport it into cells for use.
• When insulin levels are low, and the sugar can’t get into the cells where it is supposed to be, it leads to elevated blood sugar levels.
• Over time, the cells develop resistance to insulin (insulin resistance), which then requires the pancreas to make more and more insulin to move sugar into the cells; however, more sugar is still left in the blood.
• The pancreas eventually “wears out,” and can no longer secrete enough insulin to move the sugar into the cells for energy.

Which types of foods are recommended for a type 2 diabetes diet?

A diabetes meal plan can follow a number of different patterns and have a variable ratio of fats, proteins, and carbohydrates.

• The carbohydrates consumed should be low glycemic load and come primarily from vegetables.
• The fat and proteins consumed should primarily come from plant sources.

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 (4). 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 (5).

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 (7). 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 (8).

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 (9). A cohort study established an inverse relationship between dairy intake and the prevalence rate of diabetes (10).

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 Pdf sample Indian diet plan for diabetes to help lower blood sugar levels and lose weight

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. Dinner: 1-2 chapatis (50% chana flour) with mixed vegetables and salad along with 1 bowl of fish or dal.

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.

Indian Diabetic Diet Plan Chart Recipes

It is important to maintain a low carb and sugar intake for individuals with diabetes. The following recipes are diabetes-friendly while also being a treat to the taste buds. Try some of these diabetic diet recipes today.

1. Subzi Dal Diet Plan

Have this nutritious dal along with Rotis as the combination of dals with vegetables makes it extremely rich in energy, protein, calcium, iron, and folic acid. Furthermore, green peas add to the fiber content of the recipe. Also, coriander and capsicum are important sources of vitamins A and C. So, this dish serves 4 and is the perfect addition to any diabetic diet.

Ingredients:

• Yellow moong dal (split yellow gram) – 1/3 cup 
• Toovar (arhar) dal – 1/3 cup 
• Mustard seeds (rai) – 1/2 tsp 
• masoor dal (split red lentils) – 1/3 cup 
• Cumin seeds (jeera) – 1/2 tsp 
• Curry leaves – 6 to 8 
• asafoetida (hing) – 1/4 tsp 
• Green chilli – 1 (chopped)
• onion – 1 (chopped)
• Ginger-green chili paste – 2 tsp 
• Garlic paste – 1/2 tsp 
• Large tomato – 1 (finely chopped)
• Chili powder – 1/2 tsp 
• Turmeric powder (haldi) – 1/2 tsp 
• Mixed vegetables (capsicum, carrots, peas) 1 cup (finely chopped)
• Oil – 2 tsp 
• salt to taste
• Chopped coriander for garnish – 2 tbsp 

Method:

1. Cook the dal with salt and turmeric in a pressure cooker until it becomes soft and keep it aside.
2. Then, heat oil in a pan, add curry leaves, mustard seeds, cumin seeds, chili, ginger & garlic paste, and sauté them well.
3. Later, add the vegetables and cook the mixture for 2 minutes.
4. Finally, add the dal, chilly powder, and simmer this mixture until the vegetables are cooked.
5. Garnish the dish with coriander and serve hot.

2. Carrot Methi Subzi Diet Plan

An uncommon but healthy combination – carrots are abundant in vitamin A whereas methi has lots of calcium and iron. Moreover, this dish can go very well with steaming hot phulkas and curds and serves 4 people.

Ingredients:

• Carrots – 2 cups (cut into cubes)
• Fenugreek (methi) leaves – 2 cups (chopped) 
• Cumin seeds (jeera) – ½ tsp 
• Onions – ¾ cup (finely chopped)
• Green chillies – 3 (finely chopped)
• Large clove of garlic –  1 (finely chopped)
• Ginger – ½ inch (finely chopped)
• Turmeric powder (haldi) – ¼ tsp 
• Coriander (dhania) powder – 2 tsp 
• Oil – 2 tsp 
• Salt to taste

Preparation:

1. Firstly, heat the oil in a nonstick pan and add the cumin seeds.
2. Once they crackle, then add the onions, green chilies, garlic & ginger, and sauté for 2 minutes.
3. Add the fenugreek leaves and sauté for another 2 minutes.
4. Next, add the carrots, turmeric powder, coriander powder, salt, 1 cup of water, and mix them well.
5. Finally, cover and cook the mixture over a slow flame until all the moisture has evaporated and the carrots are tender.
6. Serve the dish hot.

3. Sugar-Free Makhana Kheer Diet Plan

Indeed rich in protein and calcium, Makhana or fox-nut combines beautifully with low-fat milk to make a delicious kheer. Being sugar-free, it is also diabetes-friendly.

Ingredients:

• Low-fat milk – 1 litre 
• Makhana (puffed lotus seeds/fox nuts) – 1/4 cup 
• Dates – 3-4 (finely chopped)
• Chopped pistachios – 1 tsp 
• Chopped almonds – 2 tsp 
• Green cardamom powder – 1 tsp 
• Nutmeg powder – 1/4 tsp 

Preparation:

1. First prepare a pan and dry roast the fox nuts till they become crisp.
2. Then you need to cool it and blend coarsely in a grinder or with a rolling pin.
3. Next, boil the milk in a deep non-stick pan.
4. Once the milk boils, add the dates and coarsely crushed lotus seeds. Mix them well and cook on a medium flame for 2-5 minutes while stirring occasionally.
5. Also, add the nuts and spices. Mix and serve it warm or cold.

4. Grilled Tofu Lettuce/Spinach Sandwich Diet Plan

Ingredients:

• Firm tofu sliced into squares of bread slice size – 200 gram 
• Sesame seed – 1/4 cup 
• Dijon mustard – 1 tablespoon 
• Olive oil – 2 tsp 
• Whole-wheat bread toasted – 4 slices 
• Tomato – 1 (thinly sliced)
• Small sized onion – 1 (thinly sliced into rings)
• Lettuce leaves or spinach leaves – 6 – 8 
• Tabasco sauce (optional) – 1 teaspoon 
• Salt and black pepper to taste

Preparation:

1. To begin making the Grilled Tofu Spinach Sandwich, in a large mixing bowl, combine the olive oil, dijon mustard, and a pinch of salt. Toss the tofu in the mustard and allow it to rest for 30 minutes to marinate or place it in the refrigerator for 3 hours.
2. Then, preheat the grill pan on medium heat and grease it with a tablespoon of oil. Arrange the tofu in the hot grill pan. Accordingly, grill on medium-high until the tofu gets a crispy outer covering and turns golden brown on both sides.
3. Toast each of the bread slices in a toaster until it becomes brown and crisp. You can also use an iron skillet to toast them.
4. Next, evenly place the tomato slices, onion rings, and spinach or lettuce leaves on the bread slices.
5. Place the grilled tofu on the bread slices and drizzle some tabasco sauce and dijon mustard on the sandwich.
6. Cover with the remaining bread slices and serve warm.