Diabetes – Summer Indian Diet Plan💯✔️! – Dr Deeksha Singh PFM Specialist

Being diabetic doesn’t mean you stick to tasteless, bland food all your life! check out this article to understand the benefits of a Diabetes diet plan, along with sample meal charts.

What are the Best Foods For Diabetes Control?

This includes,

Fresh fruits and vegetables
Starchy foods like grains, pasta
Protein foods like lentils, eggs, fish, chicken etc.
Low-fat dairy
Healthy oils that cover essential fatty acids

NOTE: Not all fruits are ideal for diabetes. Some of them are high in fruit sugars and carbohydrates. It’s important to check the nutrition facts of fruit before including it in your diet

Avoid these foods:

Sugar-laden foods like soda, canned juices, sweets, desserts
White foods like white rice, white pasta, white bread etc.
Fried foods like chips, pakoras
Processed foods like instant meal packs, packaged snacks, baked goods
Fatty foods like red meat, cheese, butter, full-fat dairy
Alcohol
Natural sweeteners like honey

Here is a sample Indian Diabetes diet chart plan for one day to help you get started:

Breakfast:

Start your day with a glass of lukewarm fennel or methi water, green tea

After 30 minutes, you can have

1 Cup Masala Oats Upma/ Wheat Dalia Upma/ 1 Moong Cheela/ 2 Dosa (less oil)
1 Portion boiled vegetables or cut fruits
One Cup Milk, Coffee or Tea with less or no sugar or unsalted buttermilk

Mid Morning Snack:

1 Cup Green Tea/ Herbal Tea
1 Cup Masala Murmura or Oil-free snack
Or 1 whole fruit (orange, apple, pear, guava etc.)

Lunch:

1 Cup Salad
2 Chapatis or 1 Cup Brown rice or 1 Cup Millets
1 Big Bowl Sabzi (cooked in less oil)
One Cup Dal
1 Cup low-fat Yoghurt or Curd
2-3 Pieces of lean meat like Chicken or Fish

Evening Snack:

1 Cup Tea with less or no sugar
1 Cup Boiled Chana or Peanuts
Or 1 Cup BhelPuri
Or 1 Vegetable Sandwich without Cheese or Butter

Dinner:

1 Bowl Vegetable Salad
One Cup Dhaliya Khichdi or 1 Cup Mix veg brown rice pulao or 2 Wheat Phulkas
1 Cup Sabzi with Chicken/Veg/Fish
1 Glass lean Buttermilk

NOTE: This is a generalized plan which must be used as a reference only. You must consult a dietician or a nutritionist to chalk out a meal that that best suits your specific individual needs.

Regards
Dr Deeksha Singh
OBGYN Therapist
Specialised in Weight Loss & Obesity Nutrition.
PFM Specialist
Perfect10 Maternity Rehab & Physiotherapy Clinic.
deeksha66singh@gmail.com

Diabetes – Summer Indian Diet Plan💯✔️!