Diabetes? Here’s Your No-Stress Meal Plan

A comprehensive diet plan for diabetes can make a world of difference to your health. It can help keep your sugar levels in check and reduce the dependency on external medications.

Getting diagnosed with diabetes can be a challenging experience for any individual. However, with the help of diabetic friendly foods, you can get back control of your life and live happily.

Need for a healthy-eating plan

A diabetic diet plan is nothing but consumption of healthy foods in a moderate amount. The primary reason for following a healthy diet routine is to consume meals which are filled with nutrients and low in fat & calories. Some of the key parts of your diet should include a hearty mix of vegetables, fruits, and whole grains.

If you do not follow a correct diet plan for diabetes and continue eating extra calories and carbohydrates, your sugar levels will shoot up no matter what supplement or medicine you consume daily. Your condition might escalate further such as facing complications in nerve, kidney or heart.

So, it is of paramount importance that you weigh your eating habits and switch to a healthy fix.

Suggested foods

Counting your calories and switching to healthier food options has to be the underlying goal for managing diabetes like a pro. Some recommended food items can be found below.

Watch the carb count

High carb diet is a ticking time bomb for people with diabetes. Watching your carbohydrate intake is crucial if you want to master healthy living. But, why watch the carb count? It is because during digestion, carbohydrates are broken down into glucose that enters our blood stream to give us energy. So, even though you are not consuming sugar, your body will still have high glucose levels all day. This doesn’t mean that you stop the carbohydrates altogether. Balance your meals in a way where you have foods that are rich in carbs, fats, nutrients, and fibers. Some carbohydrates that are considered good and healthy are -

• Whole grains
• Fruits
• Vegetables
• Low-dairy products like cheese and milk
• Legumes like peas and beans

Fiber-rich meals

A meal rich in fiber is an elixir for your body because dietary fibers contain parts of plants which our body cannot absorb from other food sources. It not only helps in easy digestion of foods but also controls blood sugar levels. Some foods that are rich in fibers comprise -

• Consume whole fruits (Don’t drink fruit juices)
• Legumes such as peas and beans
• Vegetables
• Nuts
• Whole grains

Proteins

Our body takes time to digest proteins as compared to carbohydrates. This ensures that you are full for a long period of time. Additionally, proteins help in cell repair and build muscle. So, in case your body is taking time to heal from wounds due to diabetes, you can trust in protein-rich foods to do the job. Here are the best protein foods for diabetes control -

• Seafood such as cod, tilapia, and tuna
• Plant-based protein comprising tofu, nut butters, and beans
• Lean meats such as turkey breast and skinless chicken
• Eggs
• Low-fat dairy items like low-fat milk, cheese, and plain yogurt

Good fats

Managing fat intake in your meals can be tricky as they are high in calories. So, consume monounsaturated & polyunsaturated fats in moderate amounts. Some of the good fats to add in a moderate amount in your meals are -

• Avocado
• Canola, olive and peanut oils
• Nut

Fish

Omega-3 acids help in management of sugar levels and prevent heart diseases. So, consume fish that comprise plenty of omega-3 acids such as salmon, tuna, mackerel, and sardines. Eat them at least twice in 1 week. Steer clear of fried fish.

Foods to stay away from

On one side there are food items that help in diabetes management, then there are foods that worsen your condition. Consuming unhealthy food during diabetes is a recipe for disaster. High diabetes can elevate your heart rate and make you prone to many heart conditions. So, to propel your diabetes management in the forward direction, shed the excess baggage of unhealthy food and stick to nutritious foods. Here are some unhealth foods to steer clear from -

1. Saturated fats: Say goodbye to animal proteins and high-fat dairy products like butter, hot dogs, beef, sausage, and bacon. Make sure to limit palm kernel and coconut oils.
2. Trans fats: Steer clear of processed snacks & fast food.
3. Sodium: Do not exceed your daily sodium intake over 2,300 mg. The count might vary depending on your condition as suggested by your doctor.
4. Cholesterol: Set a target of not exceeding your cholesterol intake over 200 mg. Steer clear of liver, egg yolks, and other organ meats.

Types of plans to build a healthy diet

You can build a healthy diet by following the below given meal plan.

The plate method

It can get confusing to plate your meals. All of us have different appetite and the amount of food we consume. So, what is the right plating where you can balance your food items perfectly? Given below is the solution.

This is a meal plan suitable for 9-inch dinner plate.

• Half your plate should comprise non-starchy veggies, like green beans, salad, and broccoli
• One quarter of your plate should have lean protein like chicken, tofu, beans, or eggs
• The remaining quarter can comprise healthy carb foods

Glycemic index

Many individuals center their meals based on the glycemic index parameter. In this method, you basically have to choose carbohydrate-containing foods with low glycemic index. Thus, making sure it causes minimum effect on your sugar levels. Consult your dietician or an expert to get a glycemic-friendly meal plan.

Sample diet plan effective for diabetics

Diet plan for pre-diabetics

Do's:

- 3 small meals + 2 snacks

- Adequate protein intake

- Balanced carb intake

- Whole grains (Whole wheat, brown rice, quinoa, oats, jowar, etc)

- Leafy greens (spinach, fenugreek leaves, lettuce, amaranth leaves)

- Lean proteins (paneer, Tofu, Soya, Rajma, Dal, Chicken, fish, eggs)

- Healthy fats (seeds, nuts)

- Hydration: Drink plenty of water and avoid sugary drinks.

- Blood Sugar Monitoring: Check blood sugar regularly (Once in a month)

Dont's:

- Avoid Refined foods like white bread, pasta, etc

- Avoid Processed foods and sugar-rich foods like pastries, soda and other beverages

- Limit alcohol intake

Lifestyle Recommendations: Stay active and follow any 1 of the below exercises daily.

- 30-45 mins of Brisk Walking

- 30-45 mins of Cycling

- 30-45 mins of Resistance band training/Strength training/Dance/Zumba

- 30-45 mins of Yoga (Practice asanas like Trikonasana, Parivrutta trikonasana, Padahastasana, Vakrasana, & Gomukhasana. After attaining the posture hold the asana for a minimum of 10 counts to get better & faster results.)

Diet plan for moderate risk diabetics

Breakfast:

Consume any 1 of:

1 Vegetable whole wheat paratha with chutney/ Multigrain vegetable sandwich/ 2 Vegetable Besan Chilla

With Any 1:

Chutney/ 2 Boiled Eggs/ 1 bowl of sprouts + 1 cup tea/ coffee with skimmed milk and no sugar (Optional)

Mid Meal:

½ cup of apple with 4-5 unsalted almonds / 1 cup of yogurt with mixed berries / 1 cup of green tea with mixed nuts & seeds / 1/2 plate of fruits with yogurt

Lunch:

Any 1 bowl of: Paneer curry /tofu curry /chicken curry/ any dal

With: 1 cup of vegetable sabzi, 1 bowl of mixed salad, 2 whole wheat rotis/chapati, 1 glass of masala buttermilk

Snack:

Any 1: Eat 2 tablespoons of hummus with 2 whole wheat khakra / Sprouts mixed bhel / Makhana Chat / Vegetable Sandwich with mixed sprouts.

Dinner:

Any 1 of : 70 - 80 gms of Tandoori chicken / 1 bowl mixed vegetable soup/ Curry with two boiled eggs/ 1 bowl of vegetable sabzi

With Any 1 of: 1 bowl brown rice / 2 whole wheat paratha

Do’s:

- Eat 4-6 small meals rather than 3 large ones.

- Include whole-grain, high-fibre foods (cereals, pulses, green vegetables) for better postprandial sugar control.

- Consume vegetables as they are low-fat, low-salt, and rich in vitamins and minerals. Eat only 1-2 portions of fruits in a day.

- Include low-glycemic index foods in your diet. Prefer olive oil, rice bran oil, sunflower oil, mustard oil, groundnut oil, and gingelly oil.

Don’ts:

- Avoid Starchy & refined flour such as maida, rawa, potatoes, white bread, and processed foods.

- Avoid Sweet fruits like chikoo, custard apple, mango, and banana.

- Avoid Fruit juices with added sugar and colas.

Lifestyle Recommendations: Stay active and follow any 1 of the below exercises daily.

- 30-45 mins of Brisk Walking

- 30-45 mins of Cycling

- 30-45 mins of Resistant band training/ Strength training/Dance/Zumba

- 30-45 mins of Yoga (Practice asanas like Trikonasana, Parivrutta trikonasana, Padahastasana, Vakrasana, and Gomukhasana,. After attaining the posture, hold the asana for a minimum of 10 counts, to get better & faster results.)"

Diet plan for severe type 2 diabetics

For customised plan please book a FREE consultation with our wellness partner

Do's:

Increase Intake of Low-Glycemic Index foods, Protein & Functional Foods like:

- Fruits (berries, apples, pomegranates, etc.)

- Lean proteins (tofu, chicken, etc.)

- Fiber-rich foods (barley, chia seeds, sunflower seeds, Flax seeds, etc.)

- Functional foods like Cinnamon, Karela (M. Charantia), Methi, Haldi, Neem leaves, Amalaki

- Small & frequent meals

- Daily counting of carbohydrate intake

- Hydration: Drink plenty of water and avoid sugary drinks, Move to herbal teas.

- Blood Sugar Monitoring: Check blood sugar daily prick test at home.

Dont's:

- Avoid high Glycemic index carbs (white rice, pastries, etc.)

- Avoid Fruit juices, sugary beverages, etc.

- Avoid High-fat & processed foods.

Lifestyle Recommendations: Stay active and follow any 1 of the below exercises daily.

- 30-45 mins of Brisk Walking

- 30-45 mins of Cycling

- 30-45 mins of Resistance band training/ Strength training/Dance/Zumba

- 30-45 mins of Yoga (Practice asanas like Trikonasana, Parivrutta trikonasana, Padahastasana, Vakrasana, Gomukhasana, Vajrasana, Ushtrasana. After attaining the posture, one has to hold the asana for a minimum of 10 counts, to get better & faster results.)

A healthy way forward

Balancing your meals is the only right way forward. Even though external medications and supplements help you with sugar management, nothing can make as significant an effect on your health as the sugar control diet. So, consult the experts and balance your meals to live a healthy and fulfilling life.

FAQs

1) Can you suggest the best meal for diabetes?

The best food for diabetes control comprises a healthy mix of carbohydrates, proteins, fats, and fibers.

2) Can individuals suffering from diabetes eat rice?

Yes, if you are a diabetic, you can consume whole grain options such as brown rice.

3) What foods help curb blood sugar?

Seeds, nuts, leafy greens, berries, and whole grains are foods that help curb sugar levels.

4) Is a 1,200-calorie meal plan enough for diabetics?

Yes, you can get a tailor-made plan from a dietician for the same.

5) Which vegetable is considered the best food to reduce sugar level?

Bitter gourd is the best vegetable for sugar management.