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Diabetes Diet Chart Plan For Indians

Unlock the secrets of effective blood sugar management with a 7-day Indian diabetic diet chart. This meticulously designed plan features balanced meals rich in whole grains, lean proteins, and fiber, reflecting the diverse culinary traditions of India. Empower yourself with healthier eating habits and better diabetes management with this insightful guide.

  • 22 Nov 2023
  • 3 min read
  • 210 views

In a diverse country like India, where food serves as sustenance and reflects culture and tradition, managing diabetes through dietary choices can pose distinctive challenges. Diabetes, a chronic metabolic disorder marked by elevated blood sugar levels, has emerged as a significant health concern in India, attributed to changing lifestyles, urbanisation, and genetic predisposition. While there is no one-size-fits-all solution for diabetes management, a meticulously designed Indian diabetic diet plan is pivotal in regulating blood sugar levels and overall well-being. Here, we will examine an Indian diabetic diet chart tailored to the specific requirements of individuals dealing with diabetes.

Diabetic diet chart plan

 

Below is a comprehensive 7-day Indian diabetic diet plan focusing on balanced meals and mindful food choices.

 

 

Breakfast

Mid-morning snack

Lunch

Evening snack

Dinner

Monday

1 serving of oats porridge with a handful of mixed nuts and seeds

 

1 small bowl of yogurt

 

2 whole-grain rotis, 1 cup of mixed vegetable curry, and ½ cup of brown rice

 

1 small bowl of roasted chana

 

Grilled chicken or fish (100g), 1 cup of sautéed vegetables and ½ cup of salad with quinoa

Tuesday

1 serving of vegetable poha with added veggies

 

Handful of mixed nuts (about 20g)

 

2 methi (fenugreek) rotis, 1 cup of paneer (cottage cheese) curry, and a small bowl of salad

1 small bowl of fruit chaat

 

1 serving of lentil soup, 2 whole-grain rotis, and 1 cup of mixed vegetable stir-fry

Wednesday

2 scrambled egg whites with 2 slices of whole-grain toast

 

Cucumbers and carrots with 2 tablespoons of hummus

 

A cup of brown rice, a cup of palak (spinach) curry, and a small bowl of curd

1 small bowl of roasted makhana

 

Tofu (150g) and stir-fried vegetables with ½ cup of quinoa

 

Thursday

 

2 ragi (finger millet) dosas with a side of coconut chutney

 

1 medium-sized apple

 

2 whole-grain rotis, a small bowl of cucumber salad and 1 cup of chana masala (chickpea curry)

3-4 whole-grain crackers with 1 small bowl of low-fat cheese

 

Grilled fish (100g), 1 cup of sautéed veggies, and ½ cup of brown rice

 

Friday

1 serving of multigrain upma with added vegetables

Handful of almonds (about 20g)

 

1 cup of quinoa pulao with a small bowl of mixed vegetable raita

1 small bowl of sprouts chaat

 

1 serving of lentil soup, 2 whole-grain rotis, and a side of salad

 

Saturday

 

2 slices of whole-grain toast with ½ avocado and 1 poached egg

1 small bowl of Greek yogurt with 1 tablespoon of flaxseeds

2 whole-grain rotis, 1 cup of mixed vegetable curry, and a small bowl of curd

 

Handful of roasted peanuts (about 20g)

 

Tofu (150g) and broccoli stir-fry, ½ cup of quinoa salad

 

Sunday

2-egg vegetable omelette with 2 slices of whole-grain toast

 

 

Small bowl of cottage cheese (paneer) cubes and cherry tomatoes

2 whole-grain rotis, a small bowl of cucumber salad and 1 cup of mushroom curry

Carrots with 2 tablespoons of hummus

 

Grilled chicken (100g), 1 cup of sautéed spinach, and ½ cup of brown rice

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Note: This plan provides approximate quantities of food. Portion sizes may vary based on individual requirements and preferences. This diabetic diet for Indians is designed to help you go a long way in maintaining your blood sugar levels effectively.

Conclusion

 

Crafting an effective Indian diabetic diet chart requires a blend of tradition and nutrition. You can manage blood sugar levels effectively by focusing on whole grains, lean proteins, healthy fats and fibre-rich foods. Remember, dietary needs can vary, so consulting a dietician or a healthcare professional is essential for tailoring the plan to your specific needs. Embrace a diabetic diet as a stepping stone towards healthier eating habits and better diabetes management, empowering you to lead a healthy life.

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