Diabetes diet plan for Indians..!!!!

Diabetes Diet Plan For Indians (North, South, East, West)

• 425 million people in the world have diabetes, over 75 million of which are Indians! Want to reverse it?
• Spend just 5 minutes to see our simple diabetes diet plan.

Note:- check the below link to consult the doctor for weight loss,weight gain,e.t.c problems

    

    One of the best nutritionist of india

     Many women practice a self-willed diet control to fit in that perfect pencil skirt or, in general, to look good.  Diabetes is a condition where the body is unable to utilize sugar molecules to generate energy for the body to function normally. If you are diagnosed with diabetes, or if you have diabetes in your family, doctors often recommend sticking to a diet plan. Being overweight will make you more insulin resistant. Therefore, following a diet that does not worsen your condition is preferable.

             We will walk you through the diet plan and tell you which foods to eat so that you can make your choice wisely.

Diet Plan For Diabetes:-

 1.  Foods to control diabetes

 2.  Best treatments for diabetes

North Indians:-

    

   

                                 

Meal	Foods To Eat
Early Morning	Options: Warm water with lemon juice. Cucumber and lemon detox water. Green tea without sugar or artificial sweeteners. You can have two digestive biscuits with the tea.
Breakfast	Options: One to two cups of porridge. Two pieces of brown bread with boiled egg whites. Two small paranthas (without ghee or butter) with 1 cup curd. Wheat flakes with one cup of milk. Tip: Eat at least one fruit (apple, banana, guava, orange, etc.) .
Pre-Lunch	Options: Cucumber, tomato, carrot, and beetroot salad. Add a dash of lime, and garnish with coriander leaves and a few mint leaves. Boil the veggies, if you cannot eat them raw. Add a pinch of salt, pepper, and a little butter.
Lunch	Options: Two medium-sized chapatis with either rajma, chole, or vegetable curry. Use carrot, cauliflower, capsicum, brinjal, okra, etc.for veg curry. A fillet of baked fish.
Evening Snacks	Green tea without sugar or artificial sweeteners. You can have one small bowl of bhel puri or baked snacks.
Dinner	Options: Two medium-sized chapatis, any vegetable curry (any type of gourd, brinjal, capsicum, etc.) except root vegetables and one small bowl of curd. Chicken stew, two small chapatis, and one small bowl of curd.
Before Bed	One glass of warm milk with a pinch of raw ground turmeric.

Food which diabetic patients should avoid..!!!

       Now, let’s take a look at the diabetes diet chart for people from the Eastern India.

  

East Indians:-

        

• Meal	Foods To Eat
  Early Morning	Options: Warm water with lemon juice. Apple cider vinegar and warm water. Watermelon and lemon detox water. Green tea without sugar or artificial sweeteners. You can have two digestive biscuits with the tea.
  Breakfast	Options: One small bowl of flaked rice with milk and banana (without sugar). Two pieces of lightly buttered wheat bread, milk, and one boiled egg white. One medium bowl of wheat flakes with milk.
  Pre-Lunch	Options: One apple or orange or papaya (if fruit is not included in breakfast). Raita or masala buttermilk.
  Lunch	Options: Two medium-sized chapatis with vegetables such as peas, cauliflower, capsicum, any gourd, green beans, etc. and one small bowl daal. Fish curry, one small bowl of rice, and onion, cucumber, and tomato salad.
  Evening Snacks	Options: Masala puffed rice and green tea. Green tea and two digestive biscuits.
  Dinner	Options: Two chapatis and one medium-sized bowl of daal. Two chapatis and chicken stew. Two chapatis and vegetable curry. Two chapatis and paneer and peas masala.
  Before Bed	One glass of warm milk or one bowl of curd.

South indians:-

  

• Meal	Foods To Eat
  Early Morning	Options: Black coffee and digestive biscuits. Green tea, honey, and lemon.
  Breakfast	Options: Two to three idlis with chutney and sambar (use less salt). Two dosas with chutney and sambar (use less salt). One small bowl of upma with chutney.
  Pre-Lunch	One orange or grapes and a glass of buttermilk.
  Lunch	Options: One bowl of rice and sambar with lots of vegetables. One bowl of curd. One bowl of rice with one small bowl of vegetable curry and either fish or chicken stew. One bowl of curd.
  Evening Snacks	Options: Green tea with roasted flaked rice with curry leaves and chopped garlic. Black coffee without sugar and baked ribbon pakoda.
  Dinner	Options: Vegetable clear soup or chicken and veg clear soup and two chapatis. Mix vegetable curry, two chapatis, and curd.
  Before Bed	One glass buttermilk.

       🤤🤤  Don’t know about you, but my mouth is watering! But we have business to finish in the West! Here’s a delicious diet chart for  Western Indians who have diabetes.

West indians:-

  

      

• Meal	Foods To Eat
  Early Morning	Options: Lime, honey, and warm water detox drink. Orange and lime juice. Green tea and two digestive biscuits.
  Breakfast	Options: Wheat flakes and milk. Poha and one glass of fruit juice.
  Pre-Lunch	One bowl of curd.
  Lunch	Options: Two chapatis and vegetable curry. Steamed or baked fish/chicken
  Evening Snacks	Options: Green tea and two digestive biscuits.
  Dinner	Options: Vegetable curry, two chapatis, and one bowl of curd. Fish curry or chicken curry, two chapatis, and cucumber salad.
  Before Bed	One glass of warm milk.

• Recipe To Make A Perfect Diabetes-Friendly Meal

  You can make delicious kebabs by  following this recipe. It is tasty, low in calories, and very appealing to your tastebuds.

Vegetable Kebab:-

What You Need

• 1 capsicum
• 1/2 a carrot
• 1/2 sweet potato
• 5-6 broccoli florets
• 7-8 button mushrooms or 8 cubes of paneer
• 1 tomato
• 3-4 tablespoon curd
• 1/2 teaspoon cumin powder
• 1 teaspoon ginger paste
• 1 teaspoon garlic paste
• 1/2 tablespoon mustard oil
• Salt (as per taste)
• 1/2 teaspoon coriander powder
• 1 teaspoon pudina paste
• 1/2 teaspoon red chili powder
• 1/2 teaspoon turmeric powder
• 1 tablespoon vegetable oil
• Skewers

How To Prepare

1. Take three to four tablespoons of curd in a bowl.

2. Add all the ingredients in a bowl.

3. Add salt to taste.

4. Mix the curd well.

5. Cut the veggies and paneer into medium-sized cubes. If you are using mushroom, use them whole.

6. Rub the curd mix on the veggies and paneer or mushrooms.

7. Skewer the ingredients and put them on a barbecue holder grill.

8. Drizzle a little oil on both sides of the skewered veggies.

9. Start cooking over low flame for about five to seven minutes on each side.

10. Cook in high flame for two to three minutes on each side.

11. Serve hot with a dash of fresh lime and two small chapatis.

Non-Vegetarian Alternative

You can use fish or chicken instead of paneer or mushroom.

• Lifestyle For Diabetics:-

Our lifestyle has a major impact on our health. A better lifestyle can cure mental illnesses and diseases like cancer. Waking up early, practicing yoga, working out, eating right, getting proper sleep, meditating, taking out time for yourself, going to bed early, etc. are a few changes that will bring positivity and happiness in your life. You will feel less stressed out. This will boost your immune system and help your body to function normally.

I would recommend that you maintain a journal to keep track of your progress. Write down your ‘next day goals’, such as waking up early, going for a swim, etc. The next day, check the tasks that you were able to complete. This method will also give you the joy of accomplishing small goals. Gradually, you will not need the journal anymore. You will love your new lifestyle and a whole new you.

• Dos And Don’ts :-

     

        

Things To Do	Things Not To Do
Avoid sugar-rich food. Use artificial sweeteners in small amounts.	Do not eat salty foods.
Drink detox drinks every morning.	Do not skip breakfast.
Include fruits and vegetables in your diet.	Avoid using too much oil to prepare the food.
Bake cakes or make sweets at home using less sugar or artificial sweetener in measured amounts.	Do not eat sweets or cakes/pastries that have high sugar content.
Tame your hunger pangs by drinking water, fruit juice, buttermilk, etc.	Do not go to bed late and wake up late.
Eat dry fruits, but in very less quantity.	Do not eat foods that have high bad fat and bad cholesterol content.
Work out every day.	Do not overstress yourself.
Consult your doctor to know your ideal weight and work towards achieving it.	Do not follow any diet without consulting your doctor.

• FAQs :-

• I am 24 years old, and I have been diagnosed with diabetes. Does this mean I have to follow a restricted diet for the rest of my life?

I do not prefer calling it a “restricted diet”, rather I prefer calling it a “controlled diet”. You can have anything you want, but have to keep a check on your daily sugar and salt intake. Yes, it is true that you have to avoid certain foods that, in general, do no good to anybody. Be active, avoid a sedentary lifestyle, and practice yoga.

• Will drinking bitter gourd juice or neem juice help to treat diabetes?

Yes. Doctors recommend bitter gourd juice and neem leaves juice for diabetics. There is scientific evidence that bitter gourd and neem help in lowering the blood glucose levels. You can either have boiled bitter gourd or chew three or four neem leaves first thing in the morning.

• I am 62 years old, and I cannot do heavy workouts. Please suggest any other alternative.

Start by going on long, lazy walks. Later, pick up the pace of your walking. You can also practice pranayama. Please take the help of a yoga expert before starting your daily yoga sessions.

• How much weight will I lose?

Check with your doctor to know what your ideal weight should be, according to your age, medical history, sex, current weight, bone mass, etc. Then, plan your daily diet accordingly to reach your ideal weight.

• Is eucalyptus oil effective in treating diabetes? Where can I buy eucalyptus oil?

Yes, there is scientific evidence that eucalyptus oil helps reduce blood glucose levels. You can buy eucalyptus oil from various online stores. Mix four to five drops of eucalyptus oil in warm water or warm milk and drink it. Make sure not to add too much of eucalyptus oil as it might be toxic.

• Which fruits should I eat?

Eat gooseberries, black plum (jamun), apple, banana, guava (not ripe), raw papaya, etc. You can also eat fruits that have high fructose content such as mango, litchi, and grapes. But make sure not to eat too much.