Who does not love Indian home foods? They are full of love, taste, carbs, and fats. Although these sound like all good things, a diabetes patient would think otherwise. Why should you compromise on your favourite foods? If so, then what are foods you can include in your Type 2 diabetes meal in India?
In India, carbohydrates contribute to 70-80% of total daily calories. It is important to note that carbs and sugars will quickly raise your blood glucose levels because they get absorbed by your body first. To avoid a sugar spike, you must,
- Limit or avoid excessive carbohydrates, especially processed carbs carbohydrates and
- Avoid sugary foods.
Since an Indian Diet is predominantly carbs and sugar, how can you make a meal plan for diabetes?
- Prefer seed-based food items. Especially superfood seeds!
- Focus on a protein-dense diet.
- Always include leafy veggies and vegetables with no simple carbs (which means, say no to potatoes, corn, and peas)
- Include fruits in your diet. But be careful! Some fruits have a higher glycemic index than others. Pick your fruits wisely. Check out this article to understand which fruits are best for you.
Awesome! Now that you have caught up on what your diet should include and avoid, Here is a sample diabetes meal plan to get you started!
7-Day Meal Plan for Type 2 Diabetes
Monday
- After you wake up:
- 1 glass of lukewarm water
- 1 teaspoon of soaked methi seed
- Breakfast:
- Oats upma - 1 cup, Green Chutney - 1 tablespoon
- 1 cup of coffee/green tea/buttermilk
- Lunch:
- 1-2 low-carb chapatis
- Vegetable salad and
- Low-fat paneer/curd
- Tea-time Snacks:
- Carrot & Cucumber slices - 1 katori
- Dinner:
- Low-carb chapati - 2, Palak gravy - 1/2 Cup
- 1-cup Daal or 1 cup Chicken Gravy
Tuesday:
- After you wake up:
- Fenugreek Water - 1 glass
- Breakfast:
- Vegetable stuffed low-carb paratha OR
- 2 eggs + 1-2 low-carb toast
- 1 cup of tea or coffee or low-fat milk.
- Lunch:
- Large green salad with grilled chicken breast
- 1 glass - Lemonade
- Tea-time Snacks:
- Celery sticks with cream cheese
- Dinner:
- Low-carb Pulka - 2
- Vegetable Gravy - 1/2 Cup
- 1 cup - Sprouts
Wednesday:
- After you wake up:
- Soaked Almonds - 6
- Breakfast:
- 1 cup - Vegetable oats
- 1 cup of tea or coffee or low-fat milk.
- Lunch:
- Mix vegetable pulao - 1 cup
- Snake gourd raita - 1 katori
- Tea-time Snacks:
- Nuts [Almonds (2) + Walnuts (3) + Pumpkin Seeds (1 teaspoon)]
- Dinner:
- 1 cup salad along
- 1-2 chapatis with
- 1 cup - Mixed vegetables and
- 1 bowl of dal
Thursday:
- After you wake up:
- Cinnamon water - 1 glass
- Breakfast:
- Two eggs or 1 cup paneer bhurji
- 2 low-carb chapatis
- Lunch:
- 3 low-carb stuffed parathas
- ½ cup - Dahi
- Tea-time Snacks:
- 1 cup Roasted makhana
- Dinner:
- 1 cup tomato soup
- 1 cup grilled paneer/chicken
Friday:
- After you wake up:
- 1 glass of lukewarm water
- 1 teaspoon of soaked methi seed
- Breakfast:
- 1 cup oatmeal
- 1 tbsp sliced almonds
- 1 tbsp ground flaxseed
- Lunch:
- 1 cup bean soup
- 1 cup Green salad with grilled chicken
- Tea-time Snacks:
- 1 cup fruit or
- 1 cup of curd
- Dinner:
- Low-carb chapati - 2
- Palak Paneer gravy - 1 Cup
Saturday:
- After you wake up:
- Fenugreek Water - 1 glass
- Breakfast:
- Low-carb cheese sandwich
- a cup of tea or coffee.
- Lunch:
- 2 low-carb chapatis
- vegetable salad
- 1 cup- Rajma Curry
- Curd.
- Tea-time Snacks:
- 1 low-carb fruit (apple/ pear/ guava/ berries)
- Dinner:
- Low-carb Spinach chapati - 2
- Veg gravy - ½ Cup
- 1 cup - Grilled chicken
Sunday:
- After you wake up:
- Cinnamon water - 1 glass
- Breakfast:
- Mix veg oats - 1 bowl
- 1 cup of tea or coffee without sugar
- Lunch:
- 2 low-carb chapatis
- 1 cup palak paneer
- 1 glass buttermilk
- Tea-time Snacks:
- Mixed sprouts - 1 Katori
- Dinner:
- 2 low-carb chapatis
- 1 cup methi subzi
- 1 cup fish in spinach gravy
It’s that easy! All chapatis in this meal plan can be made by using DiabeSmart Atta.
The bottom line
Maintaining a low-carb diet can be tedious at first and takes some getting used to. But that shouldn’t stop you from experimenting and trying out various new items! Make your low-carb diet interesting every day! Of course, there is no one size fits all. Get in touch with your medical team to chart a diet plan catered to your tolerance levels.
Or, if you want a hassle-free routine, where all your meals are precalculated and crafted by a nutritionist, then you can always opt for our DiabeSmart meals subscription plan.
References:
https://www.starhealth.in/blog/diabetes-diet-plan
This Blog post is an initiative by DiabeSmart, to provide accurate and Nutritionist / Doctor approved information related to Diabetes. DiabeSmart is India's first Food brand designed specifically for Diabetics, that has been clinically tested on Diabetics and Pre-Diabetics to deliver 55% - 70% lower Sugar spikes. DiabeSmart is part of Lo! Foods - India's leading brand for Everyday Functional Health foods.
