The ideal diabetic diet for Indians, recommended by experts themselves!

For India and Indians, diabetes is not something new. After all, we are the diabetic capital of the world. Coming up with a diabetic diet is not simple since diabetic patients have plenty of restrictions. People who are affected by ‘Diabesity’ (Diabetes + Obesity), as experts call it, should employ strict and clean eating habits.

It is estimated that by the year 2025, the prevalence of diabetes will rise to 69.9 million compared to 32 million in the year 2000. However, in order to fight this disease, we must first know it properly.

Here we bring you the symptoms, types, and diseases associated with diabetes and nutritionist recommended Diabetes diet plan.

Table of Contents

• The much needed Indian Diabetes Diet Plan from the experts
• Possible’s Indian Diabetes Diet Chart
• Recommended foods for diabetes 
• Fruits to include in your Diabetes Diet
• 4 most common types of diabetes
• 6 symptoms of diabetes
• 5 common complications of diabetes

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The much needed Indian Diabetes Diet Plan from the experts

Possible approaches diabetes management, type 2 diabetes to be precise, in a holistic manner that is based on nutrition and lifestyle modification along with health supplements.

The Possible diabetes diet chart is designed to tackle the root causes of diabetes and weight gain. The diet particularly focuses on,

• Low GI food
• High protein food
• Foods that have good fat
• Vitamins-rich food
• Providing scientifically researched nutrition information

Here is the diabetic diet chart shared by our Senior Nutrition and Scientific Research Officer Mrs Shunmukha Priya. The chart mainly focuses on foods that are native to India.

Possible’s Indian Diabetes Diet Chart

Early morning

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.

Breakfast

2 Possible Mighty Millet Idli with 1 bowl mix vegetable sambar / 2 medium sized TruWeight Quinoa Dal Dosa with 1 bowl sambar /  1 open vegetable 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.

Mid-morning snacks

1 apple / pomegranate / pear + TruWeight WOW Drink.

Lunch

1 tsp TruFiber with 1 glass of Buttermilk.

After ½ hour

1 bowl chicken/egg/paneer salad + 1 bowl sabzi made with little oil + 1 bowl dal + 2 regular sized gluten-free / whole wheat phulka.

Or

1 bowl vegetable pulao made with brown or red rice + 1 bowl dal + 1 bowl mixed vegetable raita.

Mid-evening snacks

1 glass Possible Shake-a-Day mixed with water or low-fat milk / omega-3 ladoos / 1 fistful of almonds and walnuts / 1 whole wheat no-oil methi chakra.

Dinner

1 bowl salad of your choice or 1 bowl Possible’s Moringa/ Tomato moong soup/ bitter gourd soup.

½ an hour later

1 bowl dal + 1 bowl   Mix vegetable sabzi + 2  gluten-free phulkas.

Bed-time

1 glass of low-fat milk with a pinch of cinnamon.

Remember, this is a sample Indian diet plan for diabetes incorporating Possible’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 the individual.

Recommended foods for diabetes 

Diet and lifestyle are the main pillars that help in not just prevention but also the management of diabetes, especially type 2. Studies have found that a low-carbohydrate, high fibre and protein diet seemed to help reduce insulin resistance.

Similarly, it is important to consume low GI foods (Glycemic index is an indicator, which tells us how quickly a specific amount of particular food will raise blood sugar levels). These foods indirectly reduce blood insulin levels by controlling blood glucose levels.

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 always been a subject of debate among the diabetic population.  There is a general assumption that fruits elevate blood sugar level. However, the British Medical Journal has reported a study that shows the association between fruits and a diabetes diet.

In fact, including fruits in a diabetes diet plan can be very beneficial since fruits contain essential nutrients.

However, the key point is to keep a check on the amount of consumption since fruits are rich in sucrose. Consuming too much of fruits will hamper the blood sugar levels.

Here are the 5 fruits for diabetics that are considered to be beneficial

1. Berries

These contain antioxidants besides vitamins and fibre. Berries are also in GI. These factors make berries an ideal choice to be included in a diabetic diet.

2. Apricots

These contain antioxidants besides vitamins and fibre. Berries are also in GI. These factors make berries an ideal choice to be included in a diabetic diet.

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 also helps in maintaining blood pressure.

4. Apples

A diet for diabetics can definitely include one of the most loved fruits – apples. These are low in calories and are rich in fibre and antioxidants.

5. Pomegranates

These are packed with antioxidants which are effective in reducing diabetic complications. Including these in your diabetes diet is always a good idea.

4 most common types of diabetes

Diabetes is a metabolic disorder that persists for a long time. This disorder is classified into four types depending on nature. All the four affects insulin secretion and blood glucose level.

Type 1 and Type 2 diabetes are the most common types.

Type 1 diabetes typically occurs among children and adolescents. People affected by this type are primarily dependent on medicines and injections for insulin. On the other hand, type 2 diabetes is the most common form of diabetes, especially in India. People above 40 are those who are generally affected by this. Food habits, lifestyle and genetics play a key role in this. Type 2 diabetes can be controlled with proper diet and exercises.

1. Type 1 Diabetes Mellitus

This type of diabetes hampers the pancreas and as a result, it produces 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 type. 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 becomes riskier for the baby and hence it is important to take appropriate care after diagnosis.

    4 Risks of gestational diabetes mellitus to the baby

• Breathing issues at birth
• Abnormal weight gain of the baby before birth
• Risk of carrying diabetes in later life
• Developing chances of obesity in later life

4. Prediabetes

It is a condition where sugar levels are high but not high enough to be considered as type 2 diabetes. When this goes unchecked, there are high chances that the person can develop type 2 diabetes in the future.

6 symptoms of diabetes

Diabetes, especially type 2, does not exhibit symptoms immediately. Six common symptoms that are associated with diabetes are as below:

• Frequent urination than usual
• Prolonged dryness of the mouth and feeling thirsty always
• Developing blurry vision
• Weight loss at an alarming rate (type 1)
• Prolonged healing of cuts and wounds
• Extreme tiredness

The Indian diet we have adopted in the recent past is low in protein and fibre. This is one of the big reasons for obesity and diabetes in India. People with diabetes are already in negative nitrogen balance which means they need twice the amount of protein than normal individuals.

For any protein to be effective, it has to be of high biological value, which means it must provide all the 9 essential amino acids.

In addition to protein, fibre in the diabetes diet chart can reduce the rate of glucose absorption, lower the risk of blood sugar, 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.

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5 common complications of diabetes

Diabetes is a chronic disease that is responsible for inviting other health hazards too.

The longer you take to control blood sugar level, the higher risks of developing other health diseases.

5 of the most common complications associated with diabetes are as below:

• Cardiovascular diseases
• Kidney Issues
• Vision damage
• Nerve damage
• Skin damage

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.

Yes, diabetes is complicated and it needs precise care. However, with a proper diet and regular exercise, management of this disease can doable. It is always best to contact a certified nutritionist who can guide you correctly according to your specific condition.

On this National Nutrition Week, just look back at what you eat and try to make it more nutritious.

To get a customized diet, contact or nutritionists today! CLICK HERE!