Best Diet Plan Recommended for Diabetics in India

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Living with Diabetes has never been easy. Sometimes the blood sugar levels fluctuate beyond the control despite strictly following the diet plan. It is important to comprehend that Diabetes is caused due to the hormonal imbalance that results in decrease in production in insulin by the pancreas. Hence, it is important to know the correct diet glycemic plan to cope with the irregular blood levels in blood. 

In this article you will get to know about the ideal diet plan for diabetics and diet chart for sugar patients.

What is Glycemic Diet? 

Carbohydrate is an essential  body nutrient. But, experts say that not all food has equal carbohydrates. The Glycemic Index (GI) is a diet designed for diabetes patients. Under this diet, carbohydrates in foods rank according to how they affect blood sugar levels. For instance, carbohydrates with 55 or fewer GI values are digestive. It is also slowly absorbed and metabolized that result in a slower rise in blood glucose levels in the body. 

What is the need of a Low Glycemic Index Diet?

It is an eating plan according to how food affects the blood glucose level in your body. It assigned a number to the food that has carbs. It also includes calorie, sugar, and nutrients counting. With low glycemic foods, you feel stuffed and satisfied. Read below its purposes:

• Eat the right amount of carbs 
• Help in reducing weight
• Maintain blood sugar levels
• Prevent chronic disease 

What are the Low Glycemic Foods?

The food you eat given scores on the glycemic index on a scale of 0 to 100. It is based on the extent they can increase your blood sugar level.

• Low-GI foods (55 and below): The most preferred glycemic diet is low GI foods for diabetics. It includes green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils, bran breakfast cereals, oatmeal, and peanuts. 
• Medium-GI foods (56-69): The food comes under medium-GI food index have carbs but still can be taken as per the advice of a dietician. It includes sweet corn, grapes, bananas, pineapple, multigrain, spaghetti, ice cream, raisins, corn, and oat bread.
• High-GI foods (Above 70): These are a big no to diabetics. It includes white rice, white bread, potatoes, crackers, sugar-sweetened beverages, etc.

Ideal Diet Chart for Sugar Patients in India  

A good health plan is a must for those having diabetes. And, that should include meals with a mix of complex carbohydrates, vegetables, fruits, lean proteins, low-fat dairy products and lots of fiber. 

Although, the Indian cuisine is today quite popular because of hot and spicy food  and sugar delights such as rassogullas, tradional Indian food is rich in medicinal properties. Plenty of spices and condiments originated in India are known to have therapeutic benefits  particularly for the diabetic patients. For instance, consuming a teaspoonful of Fenugreek seeds or Methi-daana soaked overnight in 100 ml of water, it aids in controlling diabetes. For diabetic patients, a healthy diet is must for getting medical insurance for managing the expenses arising out of the medical treatment. Here is the  comprehensive Indian diabetic diet chart  that mentions the ideal diet for diabetic patients that can help you maintain your blood sugar levels and lead a healthier life.

Breakfast

Kickstart your day with a healthy breakfast. Some options that you have to include:

• Upma made with assorted veggies 
• Besan or Moong-dal Chilla
• Steamed Idlis, made from multiple grains viz oats, whole wheat, brown rice, etc.
• Sprouts mixed with onion, cucumbers, and tomatoes
• Hard-Boiled Eggs or omelette  served with slices of multigrain bread

Lunch

A balanced diet is crucial to minimizing the harmful effects of diabetes. Continue to have the typical meal containing roti, dal, veggies, and curd. The only thing you should consider in the diet plan for diabetic patients is include healthy ingredients in your lunch menu.

• Cereals or Carbs: Instead of wheat, go for roti prepared from millets like ragi  and jowar, and oats. If you are fond of rice, switch to brown rice which is rich in fiber. White rice has a high Glycemic Index which is a measure of the blood sugar amount released into the bloodstream when the food is digested. Quinoa is a class of whole grains that have good protein and fiber content.
• Pulses or Proteins: Opt for a single source of proteins like dal, curd or milk.
• Vegetables: Go for high-fiber vegetables such as spinach, cauliflower, broccoli, peas, lettuce, etc. Include a large serving of salads, too.
• Fats: Omega 3 is a class of good (mono-saturated) fats that your body needs. Use healthy oil for cooking like flaxseed oil, canola oil, and mustard oil. If you wish to have non-veg food, include seafood and chicken.
• Fiber: Make sure your meal includes plenty of roughage like flaxseeds, Chia seeds, nuts, leafy vegetables, etc.

What Foods to Avoid with Diabetes?

For non-vegetarians, red meat like mutton, pork, beef etc. that contains high poly-saturated fats are among foods to avoid with diabetes. 

Besides, potatoes, peas, corn, carrots are among the foods to avoid with high blood sugar. 

Evening Snacks

Indian diabetic patients should strictly adhere to the diet plan for diabetic patient India, and correct meal timings. Delaying or skipping a meal may cause your blood sugar levels to fluctuate. For diabetic patientsit is advised to opt for small meals at regular intervals rather than one huge meal. This means you have scope for having snacks in between meal times.

• Fruits: Fruits are good noon-time or evening snack. Tropical fruits like mangoes and bananas are among the fruits to avoid in diabetes. .  You may opt for papaya, berries, oranges, apples, grapes, dates, and guavas instead.
• Nuts: Take a bowlful of roasted or boiled channa and soaked almonds or peanuts. Make a careful selection of dry fruits as most of them have a high caloric value.
• Salads: Munch healthy salads including cucumber, carrots, radish, spinach, etc. Tomato juice spiced with salt and pepper is good for diabetics.

Dinner

Similar to lunch, have a complete meal for dinner with cereals, vegetables, and salads. Do not forget to include soups, dal or curd. Make efforts to have dinner early, at least 2 hours before going to bed.

If you prefer, have a glass of low-fat milk around 2 hours after you have dinner. This will aid in keeping hypoglycemia in check.

To sum up, have low glycemic foods with vital ingredients that can control blood sugar. It is the best way to lead a healthy life with diabetes. However, this diet chart is generic. You can use it as a reference but consult with your doctor or dietician about your specific diabetes needs.  

Vegetables for Diabetes Patients in India

Choose your Diabetes Insurance today. An ideal diet chart for diabetes patients in India is a blend of different food, vegetables, and fruits. A low glycemic index diet is advisable for diabetics. But, the concern is the availability of such food items in your locality. Here is a list of some essential veggies that are easily available in the local markets and work really well to curb blood sugar levels. 

Therefore, a healthy diet chart should include all the fresh fruits and vegetables for diabetes patients in India to keep their blood sugar levels balanced, naturally. 

Care Health Insurance offers Health Insurance for Diabetes and does not let you suffer any financial burden due to the medical expenses for diabetes treatment.

>> Also Read: Importance of Health Insurance for Diabetes Patients

Also Know : what is health insurance?

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