1200 Calorie Indian Diet for Diabetes
Early Morning – Tea without sugar, 2 Marie Biscuits (Total Calories=90)
2 small rotis, egg white bhurji 1 medium bowl (Total Calories=280)
Mid-Morning – 1 Apple/Orange/Guava (Total Calories=40)
1 bowl Poha/oats (Total Calories=230)
Dinner – 2 Rotis, 1 bowl Lauki curry, 1 bowl salad, 1 cup curd (Total Calories=265)
Before Bed – 1 Glass Skim milk (Total Calories=120)
1500 Calorie Indian Diet for Diabetes
Early Morning – Tea without sugar, 2 Marie biscuits (Total Calories=90)
Breakfast – 2 small methi or lauki parathas, 1 cup curd (Total Calories=300)
Lunch – 2 plain rotis, 1 bowl vegetable curry, 1 bowl salad, 1 bowl dal (Total Calories=420)
Evening – Green Tea/Herbal Tea, 1 bowl roasted channa with murmura (Total Calories=120)
2 Egg White Omelets, 2 slices Brown Bread (Total Calories=250)
Mid-Morning – 1 Apple/ Guava (Total Calories=40)
Lunch – 1 bowl vegetable brown rice pulav, 1 bowl salad, 1 small bowl of cucumber raita (Total Calories=355)
vegetable brown rice pulav
3 small rotis, 1 medium bowl of mixed vegetables curry, 1 medium bowl dal, 1 bowl salad (Total Calories=485)
Evening – Green Tea/Coffee without sugar, 1 bowl puffed rice (135)
Dinner – 3 small rotis, 1 medium bowl mixed vegetable curry, 1 small bowl curd/dal (Total Calories=435)
Bed Time – 1 Cup milk, 4 soaked almonds (Total Calories=95)
Diabetic person Diet According to Region
The diet plan we follow also is determined by the region we reside in. While people living in North India eat much more of lentil and grain products and solutions and non-vegetarian foods, men and women living in South India normally have vegetarian foods. The following, we have introduced two separate sample healthy diet meal plans for Diabetes depending on the region.
- Blue Berries
- Lunch – 1/2 cup cooked brown rice, 1 cup chickpeas curry, 1/2 cup cauliflower curry, 1 orange
- Evening – 1 cup mango lassi
- Mango Lassi
- Dinner – 250 gms Tandoori Chicken, 1 small whole wheat naan, 1 cup spinach curry, 1/2 cup cooked brown rice, 1 bowl salad
- Breakfast – 1 whole wheat dosa, 1 cup sambar, 1/4th cup chutney, 1/2 cup ripe papaya
- Mid-Morning – 3/4th cup buttermilk, 1 orange
- Lunch – 1/2 cup cooked brown rice, 1/2 cup moong dal, 1/2 cup rasam, 1 cup vegetable curry, 1/2 cup low-fat yogurt, 1 apple
- Evening – 1/2 cup low-fat yogurt, 1/2 cup berries
- Dinner – 1 cup vegetable and brown rice pulav, 1/2 cup masoor dal, 1 cup poriyal.
- North Indian Meal Plan for Diabetes
- Early Morning – Tea without sugar, 2 Marie Biscuits
- Breakfast – 1 Baked whole wheat stuffed paratha with chutney, 1/2 cup ripe papaya
- Mid-Morning – 2 tablespoons of hummus on 1 roti, 1/2 cup berries
- South Indian Meal Plan for Diabetes
- Early Morning – 1 cup tea/coffee without sugar, 2 Marie Biscuits
Sensible food To Include in a Diet Plan for Diabetes
A well-planned and eating healthily meal plan for diabetic issues will include all the important nourishment from essential foods groups that are required for the healthy functioning from the body.
Not every carbohydrates are damaging to diabetes; so it is important to choose the right kinds. During digestion, the simple glucose such as white grain and white flour products breakdown too quickly and release a great deal of glucose into the blood stream, leading to an unexpected spike in blood sugar levels. Complex carbohydrate food like whole grains (oats, brown rice, beans, lentils), fruit and vegetables, fruits and low-fat dairy products take a lot of time to malfunction in the intestine, leading to a slow and dependable release of blood sugar into the blood stream. But the fantastic news is that healthy oatmeal recipes for weight loss and all forms of diabetes management can be prepared quickly.
Soluble fiber Rich Foods
Consuming fiber-rich foods is probably the best ways to management blood glucose levels normally. Fibers do not raise your blood glucose levels because they is not broken down by the body, but disolveable fibers help lower the cholesterol level in blood and improve blood sugar control. It keeps you satiated much longer of time and prevents harmful sugar cravings. Among the best sources of fibers are oat meal, various types of beans, legumes, apples, fruit and vegetables, etc. We are familiar with the amazing beans and bean sprout health advantages.
Fishes are a wonderful alternative to high-fat lean meats and are loaded with heart-healthy omega 3 essential fatty acids that not only improve cardiovascular health by lowering the level of triglycerides in the blood, but also reduce inches from the waistline, improve insulin resistance and reduce inflammation caused by high glucose levels. You must try to include two servings of fishes like salmon, tuna, mackerel, bluefish and sardines each week in a diet plan for diabetic patients.
unhealthy fish builds immunity system
All forms of diabetes increases the probabilities of heart disease and stroke, therefore, it is important to consume fats infrequently and choose healthful monounsaturated and polyunsaturated fats from natural food options like olive oil, canola oil, nuts like walnuts, pecans, walnuts, avocados, sunflower seeds, flaxseeds, etc. The benefits of olive oil for body and all-around health are well identified.Olive Oil
Food items to Avoid in Diabetes
Additionally it is important to be familiar with unhealthy foods that needs to be avoided in diabetic issues meal planning to be able to manage diabetes effectively and avoid the problems related to high sugar.
Fatty foods – Saturated fats improve the level of LDL “Bad” Cholestrerol levels in blood and contributes to various heart health conditions, therefore, it is best to limit the intake of daily intake of unhealthy fats to 7% of the daily calories from fat. Saturated fats are normally found primarily in dairy products and animal goods like cheese, cream, butter, hard margarine, beef, sausages, sausages, bread, etc.
Trans Fats – Trans fats are generally found in unhealthy food, readymade snacks and baked products like pastries, pies, cakes, puddings, biscuits, cookies, savory packet snacks, frozen meals, deli meats. It is advisable to consume home baked cakes, pies, and pastries
Cholesterol levels – High-fat creature and dairy products consist of cholesterol. For that reason, it is best to limit the particular daily intake of cholesterol to 300 milligrams per day. Some cholesterol-rich food items are egg yolk, organ meats like liver, shellfish, etc.
Function of Exercise in Diabetes Management
A proper eating diet program for diabetes should be combined with everyday physical activity to be able to increase its effectiveness. When the body is in an active condition, the cells of the body become increasingly sensitive to the insulin produced by the pancreas, and it works more effectively in lowering the blood glucose levels. The cells also eliminate excess glucose from the blood during physical exercise. Regular physical activity is also required for improving your overall well-being and alleviating other medical conditions. You can do medium intensity workout routines to lose fat or opt for grooving, walking, floating around, yoga, etc.
Yoga exercises Poses to Lose Weight after Pregnancy
Advantages of Regular Physical Activity:
- Burns calories and helps in maintaining healthy weight
- Increases energy level
- Aids in better restful sleep
- Relieves stress and depression
- Strengthens the bones and muscles
- Increases insulin sensitivity of the cells
- Lowers the level of cholesterol and blood pressure
- Reduces the risk of heart diseases and stroke
Develop this article managed to provide a more clear picture of the several types of diabetes, and also the role of a balance diet and exercise in all forms of diabetes management. So, plan out your diabetic diet accordingly and perform share your experiences with us.