India, often known as the ‘diabetic capital of the world’, is home to the highest number of diabetic patients globally. With more prevalence in senior citizens aged 45 to 59, diabetes is the third major contributor to mortality in India.
The rising Type-2 diabetes, the most common form of diabetes in India, is attributed to excess weight and loss of physical activity. The article will explore how to prevent and control type-2 diabetes with the help of a balanced Indian diet plan that helps manage blood sugar levels.
What is Type 2 Diabetes?
Type-2 diabetes is a lifestyle disorder that affects the way our body processes glucose or blood sugar. People with type-2 diabetes often have insulin resistance with a couple of symptoms that are so mild that they often go unnoticed. Some common symptoms include frequent urination, blurry vision, eye diseases, unexplained weight loss, increased thirst, recurrent yeast infections, and numbness of hands or feet.
Can You Control Type 2 Diabetes with Diet?
While one can’t change their gene, it is possible to control type-2 diabetes and reach target blood sugar levels with the help of balanced nutrition and physical activity. The right dietary choices will help manage blood sugar levels and cholesterol levels while also keeping weight in check. Let us read about a seven days healthy Indian diet plan curated for Type 2 Diabetes.
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Indian Diet Chart for Type 2 Diabetes
Check this sample 7 days’ Indian diet plan for type 2 diabetes to set mismanaged blood sugar levels right –
- Breakfast – Morning detox water with soaked fenugreek seeds, Steel-cut oatmeal with a handful of nuts and fresh fruits + herbal tea
- Lunch – 1 cup of green vegetable + 2 multigrain rotis+ 1 cup moong sprouts + salad
- Snack – 1 cup buttermilk
- Dinner – 1 cup of spinach and paneer with 2 multigrain rotis + 1 cup brown rice + salad
- Breakfast – Detox water with soaked cumin seeds, 1 cup daliya with almond milk and fruits or vegetables + herbal tea
- Lunch – 1 bowl of quinoa with vegetables and curd + salad
- Snack – 1 whole fruit such as orange
- Dinner – 1 cup lentil soup + 1 cup vegetable (mixed) + 1 cup brown rice+ 2 multigrain rotis + salad
- Breakfast – Detox water with soaked fennel seeds, a bowl of upma with vegetables + herbal tea + bowl of fresh seasonal fruits
- Lunch – 1 bowl of chicken or low-fat paneer with 1 cup brown rice + 1 bajra roti+ salad + buttermilk
- Snack – 1 sandwich toast with low-fat cheese slice
- Dinner – 1 salad bowl with chicken or chickpeas and paneer dressed in basil pesto sauce with 1 slice of multigrain bread
- Breakfast – Morning detox water, lightly fried multigrain Paranthas stuffed with vegetables + a cup of green tea with roasted chana.
- Lunch – 1 cup tofu curry + 1 chana sprouts + 2 multigrain rotis + 1 cup brown rice + salad
- Snack – 1 cup green tea with sugar-free oats cookies
- Dinner – Chicken wrap with hummus and kale leaves with salad
- Breakfast – Detox water, 2 vegetable, and dal moong chilas with homemade mint chutney, whole fruit such as pear or apple
- Lunch – 1 cup low-fat paneer curry + 1 cup sprouts + 2 multigrain rotis + 1 cup brown rice + salad
- Snack – 1 cup herbal tea with puffed rice
- Dinner – 1 cup mustard saag or any green leafy vegetable with 2 bajra rotis + salad
- Breakfast – 1 tall glass of fresh fruit smoothie containing leafy greens like spinach and fruits like apple, banana, papaya, etc.
- Lunch – 1 cup vegetable sambar + 1 cup brown rice + 2 thin multigrain dosas + coconut chutney
- Snack – 1 cup buttermilk
- Dinner – 1 cup karela vegetable with lentil soup + 2 multigrain rotis + salad
- Breakfast – Detox water, 3 multigrain idlis with coconut chutney and vegetable sambar + buttermilk
- Lunch – 3 multigrain uttapams with mixed vegetable sambar + coconut chutney + buttermilk
- Snack – 1 cup chidva or upma + green tea
- Dinner – 1 cup yellow dal without tadka + 1 cup spinach or soya + 1 cup brown rice + salad
While this Indian diet plan is curated to meet all the nutritional requirements while maintaining the blood sugar levels, it is also crucial that you avoid some food items for controlling Type 2 diabetes. Let us read.
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Expert Advice: Consuming 2 tbsps of chia seeds and 1 tbsp of fenugreek seeds every day can increase insulin sensitivity, improve glycaemic control and aid weight management.
Foods To Avoid For Type 2 Diabetes
Here are some of the foods to avoid for type 2 diabetes –
- Avoid foods with a high glycemic index (GI) as they can raise blood sugar levels instantly.
- One should eat starchy vegetables such as potatoes, squash, or other root vegetables in moderation or smaller portions.
- Avoid simple or refined carbohydrates such as white bread, flour, white potatoes, etc.
- Avoid sugary and highly processed foods and beverages.
- One can replace meat products with high amounts of fat, like red meat, with plant-based fats in their Indian diet. Fats indirectly impact diabetic people by negatively influencing their cardiovascular health.
- Avoid unhealthy trans fats and saturated fats as they lead to increased insulin resistance.
- Avoid sweetened cereals.
- Packaged snacks are unhealthy for people with type 2 diabetes as they can quickly raise your blood sugar levels.
Avoiding these food items in your Indian diet helps you keep check on your blood sugar level. Let us now look at some tips to reach and manage your target blood sugar level.
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Most Effective Tips for Diabetes
Making healthier food choices is essential to reduce the risk of diabetes and manage it. Here are the best tips for people with type 2 diabetes –
- Choose healthier carbohydrate alternatives such as whole grains, complex carbohydrates present in quinoa, brown rice, steel-cut oats, bran cereal, etc., to include in your diet.
- Eat fruits and vegetables with high-fiber content. They are suitable for a bowel movement and induce satiety.
- Choose pulses and legumes with a low glycemic index such as beans, chickpeas, and lentils. They are good sources of protein and fiber.
- Eat healthier fats by consuming nuts and seeds such as chia seeds, flax seeds, almonds, pistachios, etc., as a snack between meals.
- If you are a non-vegetarian, prefer lean meat over other red meats. Make sure not to deep fry or grill meat.
- Consume healthier proteins with high biological value, such as Brussel sprouts, soy, chicken, turkey, fish, etc.
- Choose low-fat dairy options such as low-fat yogurt, low-fat cottage cheese, and soy milk, etc.
- Other foods to include in your diet should be those containing beneficial bioactive compounds. Some examples include fenugreek, cinnamon, bitter gourd, turmeric, millets, and legumes.
- It is essential to eat your meals on time and never skip a meal.
- Adopt a healthy lifestyle with a moderate amount of physical activity for 20 to 30 minutes each day.
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Eating a well-balanced and nutritious diet along with lifestyle modifications can help you gain more control of your blood sugar levels and manage type 2 diabetes. Ensure to follow the Indian diet plan coupled with some physical activity to see positive effects on your health. Implementing these tips will help you create a healthy lifestyle in the long run and act as a preventative measure against type 2 diabetes.
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