Diabetic diet is a healthy-eating plan that's rich in nutrients and low in fat and calories. Key components are fruits, vegetables and whole grains. In fact, a diabetic diet is the best eating plan for almost everyone.
Early Morning:
Tea / Coffee (with skimmed milk, without sugar)
Breakfast:
Dhokla 3 piece /Dalia upma 1 cup / Poha 1 cup / Oats* Upma 1 cup / Millet dosa 2 Mint/Coriander chutney ½ cup, Sambhar ½ cup or Dhal ½ cup
Mid-Morning:
Masala buttermilk 1 glass/Tomato Soup 1 bowl/Lemonade Salt 1 glass / Fruit 50-100 gram
Lunch: Brown Rice 1 cup/Foxtail millet 1 cup
OR Phulka 3
Sambhar or Dhal 1 cup
Green vegetable Curry or Sabzi 1 cup
Vegetable dry 1 cup
Curd ¼ cup
Mid-Evening:
Fruit cut 1 cup/Vegetable salad 1 plate
Evening:
Tea/Coffee (with skimmed milk, without sugar)
Mixed nuts (4-6 almonds &walnuts)/Boiled Legumes ½ cup/Multigrain Bread Sandwich 1
Dinner:
Roti 3/Wheat Dosa 3/Sabudhani Khichdi 1 cup /Dalia khichdi 1 cup
Vegetable Sabzi1 cup or Vegetable salad 1 plate
Legumes curry 1 cup or Dhal 1 cup
Bed-Time:
Skimmed Milk 100ml (without sugar)
*Instant oats or "quick oats" have a short cooking - as little as 30-60 seconds. Many "instant" oats have added sugar & flavourings and may also be high in sodium.
**Remember, the higher the level of processing, the quicker the speed of digestion, and the higher the glycemic index, a measure of how quickly blood sugar rises when eating.Power Foods
Adding certain power foods to the diet help to lower blood sugar spikes and play a key role in regulating diabetes. Some of the foods that should be part of a well-planned diet regimen include
Green Leafy VegetablesGreen leafy vegetables like spinach, kale, moringa leaves and other green are low in calories that come with an impressive nutrient profile. Furthermore, being low in digestible carbohydrates greens hold a crucial role in controlling blood sugar levels.
Cinnamon
Cinnamon packed with vast reserves of antioxidants aids to control blood sugar surges. Evidence has also revealed that cinnamon works to reduce blood glucose levels and improve insulin sensitivity.
Chia Seeds
These tiny little seeds boast dense nutrient profiles that are beneficial in controlling diabetes and managing weight. Aside from this, adding chia seeds help in slowing down the rate at which food is moving via the gut and getting absorbed. Additionally, it is also valuable in regulating blood pressure and inflammatory markers.
Frequently Asked Questions
What Vegetarian Foods Are Good For Diabetics?
A balanced vegetarian diet can be highly beneficial for managing diabetes. Here are some top vegetarian foods that are good for people with diabetes:
Spinach, kale, moringa and other greens are low in carbohydrates and high in dietary fibre, B vitamins, and iron.
Quinoa, brown rice, oats, and barley provide sustained energy and help regulate blood sugar levels.
All beans and lentils are high in protein, fibre, and essential nutrients.
Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats, fibre, and protein.
Cruciferous and bell peppers are intrinsically low in carbs and high in dietary fibre and other vital nutrients.
What Are the 5 Best Foods for Diabetics?
For effective blood sugar management, it is essential to focus on foods low in glycemic index (GI) and rich in nutrients. Here are the five best foods for diabetics:
Spinach, kale and other leafy vegetables delay gastric emptying time and have minimal impact on blood sugar.
All berries are a storehouse of antioxidants and fibre but low in sugar.
Almonds, walnuts, and pistachios provide healthy fats, protein, and fibre, which help regulate blood sugar spikes
Quinoa, barley, and oats are complex carbohydrates that release energy slowly, preventing blood sugar spikes.
Beans, lentils, and chickpeas are excellent protein, fibre, and essential nutrient sources.
What Is A Good Breakfast For A Vegetarian Diabetic?
A good breakfast for a vegetarian diabetic should be balanced, providing fibre, protein, and healthy fats to maintain stable blood sugar levels. Here are a few ideas: whole wheat bread with avocado butter toast, Oats with chia seeds, almond milk pudding, vegetable poha, oats dosa, and green smoothies with nuts.
Which Vegetable Is Best For Diabetes?
Most vegetables benefit diabetics, but some stand out due to their low glycaemic index, high fibre content, and rich nutrient profile. Here are a few of the best vegetables for managing diabetes:
Spinach, broccoli, cauliflower, bell peppers, zucchini, gourd varieties, and all green vegetables are some of the vegetables that can be incorporated into a balanced meal plan. This can help people manage their sugar levels and augment overall well-being.
( This article is reviewed by Preeti Sharma Wellness Expert)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Very low-calorie diet in patients with longstanding type 2 diabetes mellitus: a study of real-world outcomes
Melanie Nana ,King's College London ,Sacha Moore
Cardiff University, Riyanath Loganathan ,Victoria Williams
https://iopscience.iop.org/article/10.1088/1742-6596/1631/1/012187/pdf
