Diabetic Diet Chart for Indians Recommended By Nutritionists
Diabetes is routinely accompanied by an excess of weight; something the experts call as ‘Diabesity’ (Diabetes + Obesity). Everyone has heard of diabetes mellitus and that diabetes diet comes with a number of restrictions. Rather, diabetes has claimed our attention with scary statistics.
It is estimated that by the year 2025, diabetes prevalence will rise to 69.9 million compared to 32 million in the year 2000. And that is alarming. Also, it has become an area of concern for us as India is now considered as the Diabetes Capital of the world. However, in order to fight the disease, we must first know it properly.
Table of Contents
- Indian diabetes diet plan
- Truweight Diabetes diet chart
- Diabetes foods
- Fruits for diabetics
- Types of diabetes
- Diabetes symptoms
- Complications of diabetes
So here we bring you the symptoms, types, and diseases associated with diabetes mellitus along with a Nutritionist recommended Diabetes diet plan.
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Indian Diabetes Diet Plan recommended by Nutritionists
Truweight approaches diabetes management, type 2 diabetes mellitus to be precise, in a holistic manner that is based on nutrition and lifestyle modification along with health supplements.
The Truweight diabetes diet chart is designed to attack the root causes of diabetes and weight gain. It gives you multiple options for
- Low GI food,
- High protein food
- Adds good fat to your diet
- Incorporates vitamins-rich food
- Providing scientific nutrition information
So here you go, our Senior Nutrition and Scientific Research Officer Mrs Shunmukha Priya share the diabetes diet chart which incorporates Indian foods.
Truweight’s Indian Diabetes Diet Chart
10 ml Trudrink mixed with 1 glass of water / 2 tsp of TruGreen mixed with 1 glass of water.
After ½ an hour
1 cup of green tea / Tea with low- fat milk with some gluten-free snacks.
2 Truweight mighty millet idli with 1 bowl mix veg sambhar / 2 medium sized quinoa dal dosa with 1 bowl sambhar / 1 open veg paneer sandwich with 1 whole grain toast / 1 medium plate red rice sprouts poha with 1 bowl of low-fat curd / 2-egg white omelette with spinach and mushroom.
1 apple / pomegranate / pear + . Truweight WOW Drink.
1 tsp Trufiber with 1 glass of Buttermilk.
After ½ hour
1 bowl chicken/egg/paneer salad + 1 low on oil subji + 1 bowl dal + 2 regular sized gluten-free / whole wheat phulka.
1 bowl vegetable pulao made with brown or red rice + 1 bowl dal + 1 bowl mixed veg raita.
1 glass Truweight Shake-a-Day mixed with water or low-fat milk / omega-3 laddoos / 1 fistful of almonds and walnuts / 1 whole wheat no-oil methi chakra.
1 bowl salad of choice or 1 bowl Truweight’s Moringa/ Tomato moong soup/ bitter gourd soup.
½ an hour later
1 bowl dal + 1 bowl Mix veg subji + 2 gluten-free phulkas.
1 glass of low-fat milk with a pinch of cinnamon.
Remember, this is a sample Indian diet plan for diabetes incorporating Truweight’s superfoods.
It is a general diabetes diet chart plan and it has to be considered along with a physical activity routine and a detailed diet, hormonal, and genetic history of an individual.
So now that you know about the perfect diabetes diet, below is a special segment regarding fruits, which are quite controversial in the world of diabetics.
Recommended Diabetes Diet Foods
Diet and lifestyle are the main pillars that help in not just prevention but also the management of particularly type 2 diabetes mellitus.
There are many myths surrounding what fruits a sugar patient can consume. Studies have found that a low-carbohydrate, high protein diet seemed to help reduce insulin resistance.
Low GI (Glycemic index is an indicator, which tells us how quickly a specific amount of particular food will raise blood sugar levels) foods also indirectly reduce blood insulin levels by controlling blood glucose levels.
We have hand-picked a list of 10 foods for a diabetic diet to help the patients.
Can people with diabetes consume rice?
You may think that a south Indian diabetes diet might be devoid of rice! But that is not the truth. You can have rice in diabetes but opt for the unpolished version. Our detailed blog will explain which rice should be preferred by a diabetes patient.
Fruits to include in your Diabetes Diet
Fruits have a reputation for elevating blood sugar level, however, the British Medical Journal has reported a study that shows the association between fruits and a diabetes diet.
In fact, fruits for Diabetics is found to be very crucial as they contain nutrients and energy that can be very beneficial for a diabetes diet plan.
However, the key point is to keep a check on the amount of consumption. Consuming too much of fruits will definitely hamper the blood sugar levels and hence have a higher risk of diabetes.
Here are the 5 fruits for diabetics that are considered to be beneficial.
These contain antioxidants besides vitamins and fibre. Berries are even low on GI. These factors make berries to be a part of a diabetes diet.
An apricot a day can serve about 50 per cent of your daily vitamin A requirement.  This fruit is rich in fibre that makes it ideal to be included in a diet for diabetics.
3. Citrus fruits
Citrus fruits are rich in vitamin C which is very helpful for diabetic people. Moreover, citrus fruits like orange are low in GI and contain folate that even helps in maintaining blood pressure.
A diet for diabetics can definitely include one of the most loved fruits i.e, apples. These are low in calories and are rich in fibre and antioxidants.
These are packed with antioxidants and hence can be surely helpful in dealing with diabetes. Antioxidants are effective in reducing diabetic complications. So including these in your diabetes diet is always a good idea.
4 most common types of diabetes mellitus
Diabetes mellitus is a disease that can be of different types depending on nature. Whatever the type is, the disease results in a high blood sugar level.
This group of diseases is referred to as metabolic disorders that persist for a long time.
Type 1 and Type 2 diabetes mellitus are common types.
While the first is primarily dependent on medicines the latter can be controlled with proper diet and exercises.
1. Type 1 Diabetes Mellitus
This type of diabetes hampers the pancreas making it produce little or no insulin at all. It is treated by injecting insulin into the body. This type is primarily dependent on medicines.
2. Type 2 Diabetes Mellitus
This type is commonly known as non-insulin dependent. In this type of diabetes, although the pancreas does produce insulin, the amount is either not enough or the body starts being resistant to it.
This can be controlled by dietary changes and lifestyle modifications.
3. Gestational Diabetes Mellitus
This type affects pregnant women. During pregnancy, many women develop insulin resistance.
It usually resolves itself after the pregnancy. More than the mother, gestational diabetes mellitus becomes riskier for the baby.
4 Risks of gestational diabetes mellitus to the baby
- a) Breathing issues at birth
- b) Abnormal weight gain of the baby before birth
- c) Risk of carrying diabetes in later life
- d) Developing chances of obesity in later life
It is a condition that sends alarms that the blood sugar level is crucially high that might develop into diabetes.
6 Diabetes Mellitus Symptoms
It is found that diabetes mellitus often doesn’t show prominent symptoms.
And if they occur, the symptoms of Type 1 may appear quickly while the symptoms of Type 2 diabetes mellitus may develop very slowly.
6 of the common symptoms that are associated with diabetes mellitus are as below
- Frequent urination than usual.
- Growing excessive thirst and prolonged dryness of the mouth
- Developing blurry vision
- Weight loss at an alarming rate
- Prolonged healing of cuts and wounds
- Extreme tiredness
The Indian diet is generally low in protein and fibre, one of the big reasons for obesity and diabetes in India. People with diabetes are already in negative nitrogen balance meaning they need twice the amount of protein than normal individuals.
For any protein to be effective, it has to be high biological value, which means it provides all the 9 essential amino acids. Wondering which foods to choose? Here are 10 complete vegetarian protein sources that you can include in the diabetic diet chart.
In addition to protein, fibre in the diabetes diet chart can reduce the rate of glucose absorption, lower blood sugar rise, increase the feeling of fullness, and ultimately reduces the food intake.
Studies have also shown that individuals with diabetes most often die of cardiovascular disease.
So a well-balanced intake of omega 3 and omega 6 (good fats) from flax seeds, walnuts, and cold-water fish can control the inflammation seen in diabetes.
5 Common complications of Diabetes Mellitus
Diabetes mellitus is a chronic disease that is, in fact, responsible for inviting other health hazards too.
The longer you take to control blood sugar level in diabetes, the higher risks of developing other health diseases.
5 of the most common complications associated with diabetes mellitus areas below.
- Cardiovascular diseases
- Kidney Issues
- Vision damages
- Nervous damages.
- Skin damages.
Over the past 30 years, the scenario of diabetes has been changed from a mild metabolic disorder of the elderly to one of the major causes of mortality and morbidity affecting the youth and middle-aged persons.
So there you go, we covered for you the symptoms of diabetes, a planned diabetes diet chart and the diabetes-friendly fruits, just for you.
For more information, here’s the checklist which will help you in the diabetes management better. Check out the must-fulfil 17 pointer diabetes management checklist.