Last updated on January 5, 2022
Content By: Dr. Nikita Toshi BDS, Assistant Manager (Medical Review), Dr. Ritu Budania MBBS, MD (Pharmacology) Head, Medical Affairs & Dt. Ami Shah PG Clinical Nutrition (Cardiac & Diabetes), Registered Dietitian and Diabetic Educator
Last updated on January 5, 2022
Firstly, what is diabetes mellitus? It is a metabolic disorder that affects the way our body uses blood sugar. It is largely prevalent in India. We are either diagnosed with it or we know someone in our family or close friend circle who has. Contrary to popular belief, people can lead a fairly normal and fulfilling life with diabetes. And this is possible when the right measures are taken to manage one’s blood sugar levels over a period of time. When you are diagnosed with diabetes, it can be daunting at first. Accepting the diagnosis and preparing for recovery can be a hard process, after all, it can be a struggle to sometimes leave our favourite food out of our lives. You may even experience a flurry of advice from everyone around you. Eat this, don’t eat this, eat less, have a heavy breakfast, go on a juice cleanse leaving you confused and also weakening your resolve further.
While a diabetes diet plan may look different for everybody, the foundational truth is a little change in your lifestyle can go a long way in managing the condition. When we hear about a diabetes diet plan, we fear it may exclude everything that we love to eat and only bland food will take its place. While that may not always be the case, there are many ways eating can be made enjoyable even for a diabetic. In this article, let’s take a look at how to meal diabetes plan, portion sizes, what to supplement and also some sample 7 day Indian meal plans to follow.
Firstly, what is diabetes mellitus? It is a metabolic disorder that affects the way our body uses blood sugar. It is largely prevalent in India. We are either diagnosed with it or we know someone in our family or close friend circle who has. Contrary to popular belief, people can lead a fairly normal and fulfilling life with diabetes. And this is possible when the right measures are taken to manage one’s blood sugar levels over a period of time. When you are diagnosed with diabetes, it can be daunting at first. Accepting the diagnosis and preparing for recovery can be a hard process, after all, it can be a struggle to sometimes leave our favourite food out of our lives. You may even experience a flurry of advice from everyone around you. Eat this, don’t eat this, eat less, have a heavy breakfast, go on a juice cleanse leaving you confused and also weakening your resolve further.
While a diabetes diet plan may look different for everybody, the foundational truth is a little change in your lifestyle can go a long way in managing the condition. When we hear about a diabetes diet plan, we fear it may exclude everything that we love to eat and only bland food will take its place. While that may not always be the case, there are many ways eating can be made enjoyable even for a diabetic. In this article, let’s take a look at how to meal diabetes plan, portion sizes, what to supplement and also some sample 7 day Indian meal plans to follow.
Written by
BDS, Assistant Manager (Medical Review)
Reviewed by
MBBS, MD (Pharmacology) Head, Medical Affairs
Reviewed by
PG Clinical Nutrition (Cardiac & Diabetes), Registered Dietitian and Diabetic Educator
The most common and 3 main types of diabetes are Type 1, Type 2 and Gestational Diabetes. These occur when your blood sugar is higher than the normal range. If not controlled at the onset, it can also cause health problems. Managing your diabetes means managing not just your blood glucose but blood pressure and even cholesterol. Switching to a healthy lifestyle with a healthy diet and physical activity is an absolute must. It is better if you are able to quit smoking and drinking too.
So the best way to start is by making a diabetes diet plan for yourself which will help you manage your blood sugar. Add with that some form of physical activity on most days of the week and you are on the right course. You must also talk with your healthcare expert about the diet plan, which is right for you.
If you have diabetes or prediabetes, your health expert will, in most cases, recommend that you see a dietitian for a prediabetes diet plan. This helps to develop a healthy eating plan and the plan, in turn, helps you control your blood sugar, manage your weight and control diabetes complications.
You can help keep your blood glucose level in a safe range if you make healthy food choices and follow your diet plan.
What is Meal Planning?
A meal plan is your answer to When, What and How Much to eat to get the right amount of nutrition you need. All this while keeping your blood sugar levels in the target range. A good meal plan is one where you don’t keep yourself from eating delicious food while making sure your sugar levels are in check.
A good diet plan for diabetics includes:
Carbohydrates raise your blood sugar levels and how fast they do it depends on what food you eat. For instance, drinking fruit juice raises blood sugar faster than eating whole fruit. Also, eating carbs with foods that have protein, fat or fibre slows down how quickly your blood sugar rises. This intake needs to be monitored and planned. Regular and balanced meals help to avoid high or low blood sugar levels. You must eat the same amount of carbs at each meal as this helps the diabetes diet plan. The plate method and counting carbs are two common tools that can make planning meals simple. Also, meal planning may vary with the kind of diabetes you are diagnosed with.
What do I Need to Bring Diabetes Under Control?
When you have a chronic condition like diabetes, the primary goal for every diabetic is to find ways to keep it under control. Controlling your blood sugar can help you avoid the symptoms of diabetes reaching extremities, can reduce your pill burden and risk of developing other health complications. It may even help you feel more energetic.
Here are some points, that can guide you to bring your blood glucose under control:
Follow your Doctor’s Prescription
If there are medicines prescribed to you by your doctor to help control blood sugar then you must take them on time, every day.
Do Not Skip Meals
Eating healthy and planned meals at about the same time every day helps keep your blood sugar steady. Also, meal consistency helps to avoid severe hunger. It also helps the medications to work better.
Distribute Carbohydrates in your Meals
Your goal must be to eat two to four carbs servings in a day. They should be about 30 to 60 grams per meal. Carbs raise your blood sugar and keep them in a healthy range.
Test Your Sugars from Time to Time
Testing your blood sugar with a meter before and after your meals is the only way to know how your body responds to the meals you’re eating. Checking your blood sugar a few times a week is enough for some people but if you do need regular monitoring your health expert will inform you regarding the same. In general, someone who is not taking insulin can begin by testing their blood sugar three times a day – fasting in the morning, before their largest meal and then two hours after that meal. People who take insulin might test more often.
Keep a Note of your Stats
Writing down what you’re eating and also your blood sugar readings helps your health expert to review your progress and also compare it.
Be Prompt
Incorrect timing of meals could be the biggest and most common reason for low blood sugar. Especially when taking diabetes medications. However, if and when you feel the warning signs, check the sugar level immediately, if below 70 mg/dL-15 grams of carbohydrate (approximately 3 tsp of sugar/honey or 120 mL of fruit juice), is recommended. After resting for 15 minutes you must test your blood sugar again and if it’s below 70, have another 3 until the sugar levels return to normal.
Physical Activity
People with diabetes who exercise, tend to have better control of their blood sugar. Also, it keeps the blood pressure and cholesterol levels in range. However, to avoid low blood sugar, eating an extra serving of carbohydrates half an hour before starting to exercise, is advisable. Make sure if you’re exercising for a long time you drink diluted juice or consume another carbohydrate during the workout to stay hydrated.
Dining Out Plan
If you are dining out then plan by looking at the restaurant’s online menu. Extra carbs lurking at restaurants, such as breading on chicken, can make eating out a challenge. You must also limit fats like butter and cream. When eating out, it is best to start with appetizers like soup and grilled starters to avoid overeating during the main course.
Ask for Help
Recruit family members to eat healthily and exercise with you. This makes it feel more like fun than a task.
Don’t Panic
If you are struggling with controlling your blood sugar, then don’t beat yourself about it. With medication and a healthy lifestyle and a diabetes meal plan, you can control its progression. Additionally, seek the help of a professional mental health therapist, a certified counsellor or even members of a support group to help you process your anxieties and fears in a healthy way.
Looking to keep your sugar levels in check?
Buy a glucometer kit on PharmEasy to help you monitor your health with ease.
Most of us believe the myth that being on a diet means starving ourselves. However, that is far from the truth. A diet means eating healthy food in intervals and moderate amounts.
A diabetes diet plan is a healthy eating method, which should contain essential nutrients that provide your body with its fuel in a steady way. The key elements of such a diet plan are veggies and fresh fruits. A diabetes meal plan is, in fact, advisable for all and not just diabetic patients.
Balancing Carbs, Proteins, Fibres and Fats
Your dietitian will recommend something called a therapeutic lifestyle change plan to achieve the diabetes diet plan. The goal is to control your glucose, improve your HbA1C levels, lower your cholesterol level, drop the extra weight, which can help your doctor to reduce the dose of your sugar-lowering medicines. This will help prevent some serious health complications like heart complications too, which is more common when you have diabetes.
For this diabetes meal plan, you will need to:
Limit fat to 20% – 35%.
Control saturated fat to 7% of your daily calories, 10% or less from polyunsaturated fats and >10% from monounsaturated fats.
Carbs to 50% – 60% of your daily calories.
Intake of 20 – 30 grams of fibre each day is advisable. (20 gm/1000 kcals)
15% – 20% of your daily calories for protein.
Cholesterol intake must be capped at 200 milligrams per day.
Measuring Portions
A common myth is that portion size and serving size are the same but no. A portion is the amount of food you choose to eat at one time but a serving is a specific amount of food, such as one slice of bread.
Nowadays portions at restaurants are quite a bit larger than they were previously. Research has proved that people tend to eat more if they are served more food. So getting portions under control is important. This helps in managing weight and blood sugar. If you are eating out you can have half of your meal wrapped up to go and not necessarily eat it then.
Planning
The two best ways to plan your diabetes meal plan is by the method of Counting Carbs and The Plate Method.
Counting Carbs
You must keep a track of how many carbs you eat and set a limit for each meal. This helps to keep your glucose in the required range. You must work with your health doctor or dietitian to find out how many carbs you can eat each day.
The Plate Method
Go by the plate method and do not eat more than you need to. It is easy to stuff yourself but difficult to have control over your health later on. If you go by the plate method, it will provide you with enough nutrition. Plus it will limit the amount of excess harmful consumption you make. Eventually helping out to level your glucose range. Begin with a medium-sized dinner plate approx 9-inch diameter and fill:
Be Committed
Your diet plan should include a variety of foods, such as:
Eating small meals throughout the day rather than larger meals can also help maintain control of blood sugar levels. A common myth is that certain foods are forbidden for people with diabetes but this is not always true. There are no forbidden foods and with careful planning, sticking to the diabetes diet plan and attention to portion control, people with diabetes can enjoy the same foods as others in the family.
Supplement your diet with a Pharmeasy’s range of diabetes care products.
Order online and get it home delivered at your convenience.
7 day- Sample Meal Plan: Indian Vegetarian
Before you begin following the diabetes food chart, it is recommended that you must consult a nutritionist first. They will help you manage your blood sugar levels and also maintain the progression of your diabetes. In short, tell you what to eat so that you don’t have to lose sleep over it.
Here is a sample diabetes diet vegetarian plan for a diabetes diet.
Day 1:
Meal 1 – For this meal, have chapati stuffed with veggies. You can have it with a cup of coffee or tea without sugar, jaggery or honey.
Meal 2 – 1 fruit of your choice.
Meal 3 – Have 2 phulkas with veggies. Take one serving of dal along with one serving of salad.
Meal 4 – Eat some roasted channa to fill your stomach until dinner.
Meal 5 – 2 phulkas with veggies and salad. You can have this along with one serving of dal or if you like curd go ahead with that.
Day 2:
Meal 1 – You could have vegetable oats with dal sprouts. Have it with a cup of coffee or green tea without sugar, jaggery or honey.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 phulkas with boiled dal and salad. Have it with one serving of curd.
Meal 4 – Roasted chana is a good option for meal 4.
Meal 5 – 2 phulkas with mixed veggies. Have it along with one serving of dal.
Day 3:
Meal 1 – For breakfast, have a paneer and vegetable sandwich with brown bread and a cup of coffee or green tea without sugar, jaggery or honey.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 phulkas with paneer with a bowl of salad.
Meal 4 – Roasted bajra with a cup of curd.
Meal 5 – 2 phulkas with veggies and salad. Have it along with one serving of dal.
Day 4:
Meal 1 – Today morning you can have some South-Indian breakfast like Idli with sambar. You could also have a cup of sugarless coffee or tea along with it.
Meal 2 – 1 fruit of your choice
Meal 3 – 2 phulkas with veggies and a glass of thick buttermilk.
Meal 4 – Roasted jowar with a cup of curd.
Meal 5 – 2 besan pancakes with veggies. Have it along with one serving of dal.
Day 5:
Meal 1 – Wheat bread sprout sandwich with a cup of your favourite beverage.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 phulkas with mixed veggies. Have it with some paneer if you please.
Meal 4 – Fresh fruits or even a cup of curd would do.
Meal 5 – 2 phulkas cooked with some chana flour. Have it with mixed veggies and a serving of dal.
Day 6:
Meal 1 – Moong dal pancakes with veggies. Take some tea or coffee along with it.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 phulkas with some added veggies and one serving of sprouts.
Meal 4 – Roasted chana or even a cup of curd would do.
Meal 5 – 2 phulkas with veggies. Have it along with curd or dal.
Day 7:
Meal 1 – Sunday could be for baked vegetable cutlets – black channa with veggies or a paneer and veg cutlet. Sip some sugarless coffee or tea along with it if you like.
Meal 2 – 1 fruit of your choice.
Meal 3 – Make a one-pot meal like brown rice pulao with dal and veggies on the side. If you want to scrap this idea then you can have some millet and vegetable pasta too.
Meal 4 – A glass of thick buttermilk.
Meal 5 – 2 phulkas with mixed veggies should do you good. To sum up you can also take one serving of dal.
This sample vegetarian diabetes meal plan provides a week’s worth of healthy diet that will help keep your blood sugar level under control.
Best Food Supplements for the Elderly with Diabetes
The foods you eat provide you with minerals and vitamins. However, with age, these minerals and vitamins do not reach your body and hence turning to supplements is a bright option.
But supplements should not be used to replace standard diabetes treatment. This could put your health at risk.
You must consult a doctor before using any supplement for senior citizens.
Here is a list of few supplements that can be of help:
Cinnamon
Chromium
Vitamin B-1
Alpha-Lipoic Acid
Bitter Melon
Green Tea
Resveratrol
Magnesium
7 day- Sample Meal Plan: Indian Non-Vegetarian
If you are a non-vegetarian, the exercise is the same. First, go and see a nutritionist who will draw up your diet chart. People usually ask is non-veg good for diabetes?. The answer is yes.
The non-vegetarian diabetes diet plan advises the same. Here is a sample diabetes diet plan in India that is a 7 Day Non-Vegetarian Plan
Day 1:
Meal 1 – 1 egg along with 2 slices of wheat bread. Have it with grilled veggies on the side. As a morning drink, opt for tea or coffee.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 phulkas with veggies and one serving of dal.
Meal 4 – Have one cup of curd.
Meal 5 – 2 phulkas with veggies. You can have it along with grilled fish or simple fish curry.
Day 2:
Meal 1 – Keep it simple; 2 eggs with 2 slices of wheat bread. As a morning drink, opt for tea or coffee without sugar.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 phulkas with veggies and one serving of dal.
Meal 4 – One cup of curd or fresh fruits.
Meal 5 – 2 phulkas with mixed veggies and a serving of grilled chicken.
Day 3:
Meal 1 – You could have vegetable oats and scrambled eggs. Have it with a cup of coffee or green tea without sugar, jaggery or honey.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 jowar phulkas with veggies. You could have some paneer with it instead of veggies.
Meal 4 – Roasted chana.
Meal 5 – 2 jowar phulkas with veggies. Enjoy it with one serving of egg white bhurji.
Day 4:
Meal 1 – 2 – 3 veg + paneer rava Idlis with a cup of coffee or tea.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 ragi phulkas with veggies. Have it with some paneer instead of veggies if you like.
Meal 4 – Roasted chana.
Meal 5 – 2 besan pancakes with veggies and some salad. Have it along with one serving of fish.
Day 5:
Meal 1 – Wheat bread chicken sandwich with a cup of tea or coffee.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 chana phulkas with mixed veggies.
Meal 4 – One cup of curd.
Meal 5 – Brown rice biryani with egg whites and vegetables. Have it along with one cup of curd raita.
Day 6:
Meal 1 – Moong dal pancakes with veggies. You could also opt for stuffed multigrain phulka. Followed by your routine cup of tea or coffee.
Meal 2 – 1 fruit of your choice.
Meal 3 – 2 phulkas with veggies and salad. Take one serving of sprouts along with it.
Meal 4 – One cup of curd.
Meal 5 – 2 phulkas with fish and some veggies.
Day 7:
Meal 1 – 1 egg with 2 slices of wheat bread. Also some grilled vegetables and tea or coffee.
Meal 2 – 1 fruit of your choice.
Meal 3 – 1 cup of brown rice, veggies and salad. You could also have one serving of chana today. Another option is to eat wheat pasta with veggies and chicken.
Meal 4 – Roasted chana.
Meal 5 – 2 phulkas with mixed veggies. You can have it along with one serving of dal or fish.
Skip the long queues at the pharmacy!
order your diabetes prescription medicines online on PharmEasy today.
What is Prediabetes?
Prediabetes is a thin line you walk when your blood sugar level is higher than it should be but it is still not high enough for your health expert to diagnose you with diabetes. It could be called impaired glucose tolerance. Some of the common prediabetes symptoms include excessive thirst and hunger, fatigue, frequent urination, and blurred vision.
Research says that people with type 2 diabetes almost always have prediabetes first. Prediabetes treatment can prevent more serious health problems, that include Type 2 diabetes and problems that affect your heart, blood vessels, eyes and kidneys.
Why Diet Makes a Difference in Prediabetes
There is no full-proof diabetes meal plan that helps to keep away prediabetes. But here are a few tips that will help you to avoid prediabetes.
Skip Sugary Drinks – It is advisable to avoid sweet tea and juice for any diabetes diet plan. Also a big no to sweet sodas and sweetened lemonade. Avoid mocha latte coffee creations too. Sugary drinks provide nothing but calories. Research shows that sugary beverages increase the risk of diabetes.
Pull Back on Portions – Eat the foods you like but just have them in smaller portions in your diabetes meal plan. Try to cut out high-calorie, junky snacks and save desserts maybe just on special occasions. Even healthy foods can lead to weight gain. This eventually leads to a primary risk factor for diabetes.
Fill Up on Fibre – Eat plenty of high-fibre foods. These will include – vegetables, fruits, beans and whole grains. Fibre helps you feel fuller for a longer period and thus eat less to avoid weight gain.
Be Choosy About Fats – Your diet should have some fat but opt for the right ones from the healthiest sources, such as – olive oil, nuts, seeds, avocado, walnuts, flaxseed and fish.
Healthy Grains – Quinoa and brown rice are fibre-rich grains and a healthier choice than white rice and pasta. Fibre can improve blood sugar control and consequently control weight too.
Limit Meat Intake – Prioritize whole foods such as legumes, whole grains and nuts. This helps to prevent diabetes and reduces the risk of comorbidities. This could include a diabetes diet plan that focuses on plant bases like vegan, vegetarian, Mediterranean, pescatarian and flexitarian eating plans.
Control your Alcohol Intake – Alcohol is a very calorie-dense beverage and hence it supplies a lot of calories and causes unwanted weight gain. So it’s better to cut down on it.
Pick Healthy Proteins – It is advisable to pay attention to your protein intake. Protein helps keep your blood sugars steady plus helps you feel full. You could eat fish like salmon and herring, which are high in omega-3 fatty acids. They also have healthy plant proteins like tofu, beans and nuts and reduced-fat cheese and eggs.
What to Focus on When Planning for Food Control?
A diabetic diet does not mean you have to give up on all your favourite foods. The first step is to make smarter choices about what to eat during or before prediabetes.
While some may tell you to avoid sugar at all costs. While going sugar-free for diabetes can be helpful, by limiting the portion, decreasing the frequency and planning ahead of time, you don’t have to compromise your favourite sweets.
Cutting down on carbs also becomes less complex when you focus on the serving size of carbs you eat. In your diet, try including grains over starchy carbs. They are high in fibre and are digested slowly.
They say nothing can beat a high-protein diet for diabetes. But did you know that eating too much animal protein can also lead to insulin resistance? A healthy diabetes meal needs all three elements in a balance – proteins, carbs and fats.
Overall Prediabetes Meal Plan Sample
Diet as we mentioned earlier is not about the type of food but the amount in which it is consumed. Here is a list of a sample diabetes diet menu for prediabetes patients that will let you eat the food you love, without affecting your health.
However, consulting a nutritionist before following this diabetes meal plan in India is recommended.
Early Morning – Start your day with a glass of lukewarm water, which helps to flush out all the toxins present in your body. You can also add a teaspoon of fenugreek seeds to the lukewarm water.
Breakfast – Breakfast is the break overnight fast after last night’s dinner. Hence it is an important meal of the day, which should include:
Mid-Morning*
Give a 2 hours gap after breakfast and then take this mid-morning meal. It can include:
*Note: a mid-morning snack is to be eaten only if hungry. Otherwise, it can be skipped.
Lunch – A good lunch will make you feel full until the next meal. It could include the following:
Evening Snacks – Yes, even snacks are an essential part of the diabetes diet menu. But a healthy one for sure. Your evening snack should be scheduled between 4 – 5 pm and it could include:
Dinner
Eating right is eating good and hence here is what you can have for dinner:
Make sure you avoid starchy food items like potatoes, white rice, arbi, etc in your diabetes meal plan.
Bedtime – Try to avoid eating meals right before bedtime. If you tend to experience hypoglycemia (extremely low blood sugar) in the morning, drinking a warm glass of toned milk with haldi or saffron is advised to regular sugar levels throughout the night.
Monitor your blood sugar levels regularly.
Schedule your routine diabetes diagnostic tests on PharmEasy in just a click.
What is Lean Diabetes?
Not much is known about lean diabetes, it is basically diabetes in lean individuals. Studies show that patients with lean diabetes have a history of childhood malnutrition and some poor lifestyles and living conditions. Genetic, acquired and behavioural factors are some mechanisms of lean diabetes.
How Food Intake Can be Modified to Make a Difference
You must intake proteins and eat less processed carbs if you have this type of diabetes. Also, fruits and veggies must be a part of your diabetes diet plan. Also, healthy fats such as nuts and olive oil should be on your diet chart plan.
Make sure you also manage your carbohydrate intake. Consulting a nutritionist provides you with a target carb number for meals and snacks. Staying hydrated is also important for overall health maintenance and makes a good diabetes meal plan.
What to Focus on When Planning for Food Control
Diabetes diet plans are listed out towards helping people lose weight, not much is constructed for them to gain some. But with lean diabetes, you do not need to lose anymore. Here are a few tips and plans as to how you can create a diet plan for yourself.
Download a Mobile Application
Several applications on the Play Store and iOS help you to make the right food choices after noting down your history. Just make sure you look for apps that help you track blood sugar.
Ideal Weight
You must know your current weight, this will help you establish a goal. Set weekly goals to help your diabetes meal plan chart and to mark your gain.
You must also make a note of the appropriate body mass index, for weight and height. Your dietitian can then help you with further specific details about your diet and daily intakes.
Eat Six Meals and Small Meals
In your diabetes meal plan make sure you increase the intake of calories, it helps with gaining weight. This can happen if you eat healthy food with a gap of every three-four hours or so.
Get More Carbs
To maintain a stable blood sugar level you must eat carbohydrates. Add healthy carbs into your meals and plan small meals in your entire day to help you gain weight.
Avoid Low-Calorie Foods
Research says that approximately 400 additional calories per day must be consumed to gain weight. You must opt for a calorie-dense diet that will help you meet your goal.
Avoid Low-Fat Foods
No-fat foods are always a big no. Processed foods often have a lot of fat, which lacks nutritional value.
Overall Lean Diabetes Meal Plan Sample
If you have lean diabetes, it is important for you to keep strong and have a healthy body weight. Talk to a health expert, if you are unsure about your weight. The following ideas can help with your diabetes meal plan chart:
Eat Regular Meals – have small meals and snacks every day and follow your diabetes meal plan and eat at regular times.
Boost Your Energy and Protein intake – Consume foods that are rich in proteins such as meat, fish, chicken, nuts etc to give you an energy boost. Use avocado, cream cheese or peanut butter spreads on toast. Add extra oil, grated cheese or a cheesy sauce to vegetables. You can even eat eggs on multi-grain toast as they are a great source of protein.
Liquid food – If solid food does not interest you at all times then try drinks and soups. Boost your milk by adding two tablespoons of protein powder to 250 ml of milk. Make creamy soups with meat, vegetables and legumes. Milk powder can also be added to soups to increase the protein intake.
Looking for a way to supplement your diabetes treatment?
Explore a plethora of diabetes care products on PharmEasy to help you on your journey to recovery
What is natural sugar?
Stevia – drawn out from the leaves of a South American shrub, is a natural sweetener also known as Stevia Rebaudiana. It is an artificial sweetener used by diabetic patients. It can be extracted from one of two compounds – Stevioside and Rebaudioside A. Each of these components contains 0 calories and can be up to 350 times sweeter than sugar and it may also taste slightly different than sugar.
The leaves of this artificial sweetener used by diabetic patients are packed with nutrients and phytochemicals. And hence it is also linked to some health benefits. This sweet compound has been shown to lower blood pressure and insulin levels.
Foods within Natural Sugar
As we all know, fruit and dairy products contain natural sugar. Artificial sugar comes from sugar cane and is processed to extract the sugar. The sweet taste comes usually in the form of sucrose – a combination of glucose and fructose.
Research shows that sugar is used to sweeten a lot of desserts, coffee, cereals and even fruits. Manufacturers add chemicals and high-fructose corn syrup to eatables.
Low-fat foods are the biggest enemies. Manufacturers use sugar to add flavour. Most of the packed foods increase calories and sugar in your diet.
Fruits and unsweetened milk have vitamins and minerals. Milk also has protein and fruit has fibre. Both of these keep you away from hunger for a longer time and hence must be added to your diabetes meal plan.
What is an Artificial Sweetener?
Sugar substitutes are chemicals added to foods and drinks to make them taste sweet. Also known as sweeteners. This is because they provide a taste similar to natural sugars but in reality, are artificial.
It is said that most sweeteners contain calories but they don’t affect you because the amount needed to sweeten products is very small.
How this works is called a play of the tongue. The sweetener sits on your tongue and manipulates your taste buds. It then reacts with them and detects different flavours and when you eat, your taste encounters different food particles. For example, the sugar fits perfectly into your taste buds for sweetness and then allows your nerves to identify the sweet taste.
Benefits of Sweeteners
Sweeteners are usually synthetic sugar substitutes but they can be made from natural substances. Herbs and sugar plants are the base of these substances. Now, since they are sweeteners than actual sugar they are preferred by many.
Artificial sweeteners are found in processed foods. They react similarly as sugar does and helps during the baking, canning or packaging process, it does not react differently. You will find artificial sweeteners in candies, baked goods, jams and jellies too. Some products that contain these sweeteners are listed as diet products.
Some of these sweeteners can help:
Control Your Weight – These have no calories to them. A can of soda has 10 teaspoons of sugar and artificial sweetener is not even half of that. Hence it has long-term benefits.
Manage sugar levels in people with diabetes – Unlike traditional sugar, artificial sweeteners are not carbohydrates. They do not raise your blood sugar levels during consumption. Replacing sugar with an artificial sweetener is a step towards better health and wellness.
Reduce Chemical Exposure – These do not contain pesticides. If you purchase organic sugar products at a grocery store you will understand your benefits.
What are the Other Sugar Alternatives?
While Stevia is considered the safest sweetener for people with diabetes, here is a list of the other alternatives:
Tagatose – It is beneficial for people with diabetes. Especially those who are following a low-GI diet. But please note that this sugar substitute is more expensive than other low-calorie sweeteners. Also, sometimes harder to find at stores.
Sucralose – It sweetener is heat-stable in comparison to others that lose their flavour at high temperatures. Hence sucralose is a popular choice for sugar-free baking and sweetening hot drinks.
Aspartame – It is not a good sugar substitute because it breaks down at high temperatures and hence it is not preferred to use as a tabletop sweetener.
Acesulfame Potassium – It is also known as acesulfame K and Ace-K. To combat its bitter taste manufacturers combine acesulfame potassium with other sweeteners.
Saccharin – It is widely available under the tag of Sweet Twin, Sweet’N Low and Necta Sweet. It is a zero-calorie sweetener that is 200 – 700 times more trusted than natural sugar.
Neotame – It is a low-calorie artificial sweetener. It can tolerate high temperatures, making it suitable for baking.
Catch symptoms of diabetes at its early stages!
Book a diagnostic test online with Pharmeasy today to rule out your diagnosis
What is ketosis?
Ketosis (not to be confused with ketoacidosis) is a process that happens when your body doesn’t have enough carbohydrates to burn for energy, so it instead burns the fats. Ketosis is a natural metabolic state. It involves the body producing ketone bodies out of fat and using them for energy instead of carbs. You can get into ketosis by following a very low carb, high fat ketogenic diet.
Ketosis is a term we often come across when we look up diets to lose weight in order to control our diabetes. This popular low carb weight loss method helps burn fat. It also makes you feel less hungry and helps you keep muscles. But for healthy people, ketosis generally kicks in within 3 – 4 days after eating fewer than 50 carbs per day. But if you have diabetes the benefits might take a few more days to show.
What is a keto diet?
Ketosis or as we commonly call the keto diet is a low carb diet that has shown to have great benefits for losing weight. This diet involves drastically reducing your carbohydrate intake and replacing that with fat. This reduction in carbs puts your body into a state of ketosis. When this happens the body becomes efficient in burning fat for energy and turning fat into ketones in the liver that helps produce energy for the body. These diets can have an impact on blood sugar and insulin levels by reducing them. So people who are diagnosed with diabetes are usually recommended to follow a keto diet.
Though there are many advantages of a keto diet, it is not without its faults. Let us layout both the pros and cons so that you can make up your mind.
The biggest advantage many have experienced with a keto diet is weight loss. As we have seen in the keto diet, we eat fewer carbs so that we can burn more fat. It also makes you full longer and thus you don’t overeat because it curbs your cravings. A keto diet can also help in:
Lowering cholesterol – As weird as it may sound, people who follow a high fat keto diet are known to have controlled their cholesterol levels.
Reducing risks of heart diseases and regulates blood pressure – Reducing intake of carbs helps you reduce weight and in turn also reduces the risk of diabetes and heart disease. For the same reason, it also helps regulate blood pressure.
Controlling blood sugar levels – Again as the keto diet helps reduce weight and maintain a healthy lifestyle, blood sugar levels can also be controlled. It also helps people who are prediabetic from being diagnosed with type 2 diabetes later in life.
Improving cognitive function – Studies show that a keto diet improves your cognitive function. It’s even now being considered as a course of action for those with Parkinson’s and Alzheimer’s.
But like with all diets, one should be careful of the short terms and long-term implications of the keto diet. A keto diet has also been shown to have negative implications for many people. Keto diets may also:
Be nutrient-deficient – As whole food groups are excluded from keto diets, nutrients typically found in foods like whole grains and fruits lack in the diet. This often happens when the diet is followed without proper doctor supervision.
Trigger keto flu – This diet definitely takes some time to get used to and some people may also suffer the consequences which are called Keto flu. It includes headaches, constipation, nausea, fatigue and it lasts for a few days in the beginning.
Be difficult to follow – Following a low carb high-fat diet is not an easy task. The food choices get limited and adhering to the diets gets difficult.
Increase the risk of hypoglycemia – Though the keto diet can lower blood sugar levels, that may mean a higher risk of sugar levels dipping too low, especially if you’re also taking medicine for your diabetes.
It is always advised to consult a nutritionist or a specialist before starting a diet plan as they would be able to brief you on the implications the diet will have for your specific condition.
How does a keto diet benefit people with diabetes?
For people who have been diagnosed with diabetes, food with low carbohydrates is always recommended. So keto diets help in reducing blood sugar levels. But always talk to your doctor before switching to the keto diet. This is because sometimes your sugar levels may drop too low from not consuming carbohydrates and that may lead to a serious condition like hypoglycemia. Again if you are trying to wean yourself off the keto diet, you have to do it carefully because the sudden inclusion of carbohydrates in your diet may cause sugar levels to spike up.
List of foods to include and list of foods to avoid in a keto diet
Now that we have discussed the advantages and disadvantages of a keto diet and how it can affect people with diabetes, let’s take a look at foods to eat and avoid.
Foods to opt for:
Non-starchy low carb veggies like cauliflower, zucchini, cabbage, cucumber, green beans etc.
Seafood
Cheese
Avocados
Meat and poultry
Eggs
Coconut oil
Plain yoghurt
Nuts and seeds
Butter and cream
Foods to avoid:
- Foodgrains like wheat, flour, oatmeal, rice, quinoa, etc
- Fruits like apples, grapes, bananas, dates, mangoes, peaches and pineapples.
- Some vegetables like potatoes, corn, peas, carrots, etc.
- Legumes and beans
- Beverages
- Low-fat dairy products
- Artificial sweeteners
The keto diet may help people with type 2 diabetes reduce weight and in turn control their symptoms. It has been seen over time, that diabetic patients following keto diets not only had fewer diabetic symptoms but also were less dependent on medications.
But that does not mean you blindly start following this diet when you are diagnosed with diabetes. Keto diets have side effects and when not done right it can prove to be dangerous. Also before you start the diet, get advice from your doctor and visit a nutritionist to get the best advice on your diet.
Looking to manage your diabetes?
Supplement your diet with a range of PharmEasy’s diabetic care products today!
What is intermittent fasting?
Intermittent fasting is one of the most followed diet trends in today’s world. People use it to lose weight and lead a healthy lifestyle. But what is it? Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them.
Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week. Some research has shown that intermittent fasting may provide benefits for people with diabetes, such as weight loss.
Is it safe for people with diabetes? What are the risks involved?
When done safely, under the guidance of a nutrition expert, intermittent fasting may help people with diabetes. If the eating plan leads to weight loss, people may be able to reduce the amount of diabetes medication they take.
While it has been seen that intermittent fasting has helped people with diabetes lose weight, major changes in eating patterns can be dangerous. If you use insulin or medications and suddenly eat much less than normal, blood sugar can drop too low. This is called hypoglycemia.
According to the American Diabetes Association (ADA), hypoglycemia can lead to symptoms such as:
Another potential danger of intermittent fasting with diabetes is high blood sugar. This is known as hyperglycemia. High blood sugar levels can increase your risk of diabetes complications, such as:
Nerve damage (neuropathy)
Eye conditions and blindness
Kidney disease
Heart disease
Stroke
High blood pressure
So before starting any diet always consult your doctor and nutritionist to know how to lose weight with intermittent fasting and control sugar levels.
Can intermittent fasting cause diabetes?
Early research that was done on animals showed that intermittent fasting may impact the pancreas and insulin resistance but more studies are needed to determine its impact on diabetes in humans.
A 2020 study Trusted Source looked at what happened to rats when they fasted every other day for 12 weeks. It found that the rats had an increase in belly fat, damage to pancreas cells that release insulin and signs of insulin resistance.
It’s important to note that the findings may be different if humans took part in the same experiment. More research is needed to determine whether intermittent fasting can increase the risk of diabetes in people.
Can intermittent fasting help lower blood sugar levels long term?
For some people, intermittent fasting has helped reduce weight and thus helped keep diabetes in control.
A 2018 case report Trusted Source evaluated three people with type 2 diabetes who used insulin and fasted at least three times a week. Within a month, they no longer needed to use insulin.
They also had improvements in their body mass index (BMI), blood sugar levels. After several months, the participants each lost about 10% of their body weight. The sample size of that report was too small to make conclusions but a larger study in 2018 found that nearly half of people with type 2 diabetes who lost weight were able to stop using diabetes medication and achieve remission.
But again, everyone can react differently so it cannot be said that intermittent fasting works for all.
Types of Intermittent Fasting Diets
There is no one way of doing intermittent fasting and all involve splitting the day or week into eating and fasting periods.
The following are the most popular methods of intermittent fasting:
The 16/8 method – Also called the Leangains protocol involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1 – 9 p.m. Then you fast for 16 hours in between.
Eat-Stop-Eat – This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The 5:2 diet – With this method, you consume only 500 – 600 calories on two non-consecutive days of the week but eat normally the other 5 days.
Early time-restricted feeding (eTRF) – This restricts your mealtimes to the morning and early afternoon, followed by a fast that lasts the rest of the day and night.
Tips for intermittent fasting when you have diabetes
As a diabetic person if you are looking to go for intermittent fasting, there are some things you need to keep in mind:
Intermittent fasting can be one way to lose weight, which may help you manage diabetes.
While intermittent fasting can be done safely, people with diabetes may be at risk of extremely low or high blood sugar levels, due to fluctuations in blood sugar during and after periods of not eating. So do work with a nutritionist and your doctor and heed their advice on the right diet for you.
Monitor your blood sugar levels with ease.
Explore glucometers online on PharmEasy and get it home delivered at your convenience.
Diabetes is a condition that can be managed with medication but keeping sugar levels in control depends on the individual. By keeping an eye on your sugar levels, you can get important insights on why the levels are shooting up or why it has gone down. By doing so, you can make an approach towards diabetes control by diet and routine to help manage your diabetes in the way that is most comfortable for you. It is also possible for a person to have low blood sugar in diabetes, which is often a result of medication and lifestyle changes. It is important to maintain normal blood sugar levels on either side.
Simple tips to stick with your diabetes diet plan
Once you learn about the foods that do and do not support your diabetic condition, your doctor or a registered dietician will help you come up with a meal plan to help control your blood glucose levels as well as your weight. While this might be a little stressful, it is important to understand that a healthy well-balanced meal and consistent physical therapy are your two keys to control the effects of diabetes. In order for you to do so, we have come up with simple tips that you can incorporate in your daily life, to stay true to your diet plan:
Plan your meals in advance – Make a diabetes food diet list of low glycemic foods and plan your meals in advance so you don’t waste time thinking about what to eat.
Log your meals so you can count your calories at the end of the day – This will keep you motivated to keep going and practice healthy eating habits.
Experiment with different low glycemic recipes for diabetes– So you don’t eat the same food every day. There are plenty of different foods that can be consumed by people with diabetes and their diet does not have to be bland and boring.
Snack on fruits, vegetables and nuts – This will keep you full for longer.
Don’t skip physical activities – A simple walk or a jog and a swim twice or thrice a month will not only be fun and will also do wonders for your body.
Be mindful of what you eat – Be determined about your meal plans. Avoid empty calories at all costs.
Weigh your food instead of using measuring cups – Remember that measuring foods will differ in weight and you will consume more than what you intended to.
Eating healthy has been shown to help people with diabetes lose weight and have more energy. Plus it also helps to improve your mood and reduce the risk of diabetes or any health complications. The one thing that people with diabetes have seen to struggle with the most is weaning off sugar. Let’s now look at how we can train our minds to overcome that battle in a healthy way.
Weaning off sugar - how to train your mind and taste buds
While consuming sugar is not considered a habit, in reality, it is an addictive food that can be difficult to let go of. Eating it makes us feel good for a few moments and it triggers the reward system of our brain, making us want more. The dark side of sugar-based foods is that they are not good for us in the longer run. After a diabetes diagnosis, sugar is one of the first things that needs to be reduced and gradually eliminated.
To wean yourself off sugar, you need to replace unhealthy treats with healthier ones. Find out from a doctor or dietician which foods control blood sugar levels. Among all the popular tips for diabetes control, the most popular one is to add fruit to your diet, so that you are able to meet the craving for something sweet. Another great option for someone who wants to eat something yummy is nuts. Almonds, macadamia nuts, walnuts, etc are all tasty snacks that are used in desserts but these are healthy ingredients and you don’t have to second guess yourself for eating them in moderation.
To change our habits, it is not enough that we stop our old ones. It is just as important, if not more, to create newer ones that align with our changed mindsets.
Yet, maintaining a healthy diet and lifestyle can be challenging. Here are a few ways in which you can stick to a healthy diet.
| MEAL PLAN CHECKLIST FOR DIABETES | |||||||
|---|---|---|---|---|---|---|---|
| AVOID | INCLUDE | ||||||
| Refined sugar | Whole Grains | ||||||
| Sugary drinks | Green Leafy Vegetables | ||||||
| Deep-fried foods | Mixed Nuts | ||||||
| White bread and White rice | Plain unsweetened yoghurt | ||||||
| Refined Flour or Maida | Garlic | ||||||
| Sweetened high-fat yoghurt | Cinnamon | ||||||
| Dried fruits | Apple Cider Vinegar | ||||||
| Fruit juices | Beans | ||||||
| Packaged snacks | Mixed berries | ||||||
| Sweets, cakes, biscuits | Eggs | ||||||
| Potatoes | |||||||
| Red Meat | |||||||
#1 Start with Realistic Expectations
A nutritious diet has many benefits. However, it’s important to set realistic expectations from a diet plan. If you pressure yourself, your plan to achieve a healthier lifestyle may backfire. Setting a more achievable goal can keep you from getting discouraged.
#2 Think About What Motivates You
Always remember what motivates you and why you are making healthy choices. This will help you stay afloat. Make a list of the specific reasons why you wanted to get healthier and it can be helpful in the long run. Keep the list handy and keep referring to it. Even if you have a hectic schedule, you can still eat healthy.
#3 Keep Unhealthy Foods Out of the House
It is difficult to eat healthy when you are surrounded by junk food. So, if other family members want to have these foods around, ask them to hide it away from you. And you should focus on your diabetes meal plan.
#4 Plan Before you Eat Out
A game plan before eating out is a must. Trying to maintain a healthy diet while eating out is a challenge in itself. Still, there are ways to make it easier. You can check out the menu online before you reach the place and plan accordingly what to order. If needed, change the venue if it does not provide what you need to eat. Try to drink water before and during the meal.
#5 Don’t Let Travelling Get To You
Be it business or pleasure travelling, being outside of your familiar territory can make things difficult. Here are a few tips:
Looking for an easy way to check your sugar levels at home?
Explore a range of glucometers from Pharmeasy today and get it delivered at your doorstep!
How important is eating breakfast in a diabetic diet?
Indian breakfast for diabetes patients is an important meal. It helps a person to keep blood glucose levels stable. The sensitivity of insulin is often higher in the morning than in the evening and so having Indian breakfast for diabetes patients is preferable. The best breakfast for diabetes is one with a considerable portion of protein like eggs or paneer that can help regulate blood sugar levels throughout the day.
Can you skip any meals when you have diabetes?
The question is, is skipping meals bad for diabetics? Skipping meals is not a healthy practice. It causes weakness, fatigue and undernutrition, apart from increasing your risk of other health complications. For people with diabetes, it could decrease sugar levels and lead to hypoglycemia.
How much oil consumption should be there for one person?
It could range from 3 – 4 tablespoons a day. Should not exceed the limit of 15 ml or 3 tsp.
Are people with diabetes allowed to have dairy products?
There is no policy on dairy to lower diabetes risk. It can be added to your diabetes diet plan.
How to stay with my diet plan?
There are many ways in which you can stick to your diabetes diet plan, such as – keep yourself motivated, plan what you’re eating out, do not make unrealistic diet plans, plan your diet before your travel, etc.
Can I fast if I have diabetes?
Yes, intermittent fasting is absolutely possible even if you have diabetes but definitely not without a doctor’s advice. Also, ensure to keep monitoring your blood sugar levels at regular intervals throughout the day.
Can a diabetic patient eat non-veg?
While vegetables should be an important part of your diet, non-vegetarian food like lean meat, eggs, fish provides healthy nutrients that your body needs. So while a diabetic person can eat non-veg food, it is still advised to consult your doctor or nutritionist to chart out a diet plan that is suited to your symptoms or the severity of your condition.
What should my breakfast be if I’m diabetic? Which food is good for diabetics patients?
Some breakfast ideas for diabetics include oats in low-fat milk with a handful of nuts, egg with whole-wheat toast with some hummus and poha with mixed vegetables.
What is the basic diabetes food recommendations for a diabetes diet in India?
Stick to low glycemic foods that gradually increase blood sugar levels and give your body ample time to produce insulin. Avoid empty calories and snack on healthy foods. Refrain from refined carbs and sugars and include as many fruits and vegetables as you can in your meals. And last but not the least, make sure your diet has the correct proportion of carbs, proteins, fibres and healthy fats along with all essential vitamins and minerals. A diet is incomplete without adequate exercise for diabetes so, spend at least 30 minutes out in the sun.
Is it okay to replace sugar with jaggery as I cannot give up on sugar in tea?
Jaggery is considered a high glycemic food and is not advised to be used as a sugar substitute by doctors and dieticians. Jaggery, sugar and honey all convert to sucrose in the body and cause your blood glucose to spike. If you do have a sweet tooth and absolutely require sugar, it is advised to limit your consumption to not more than 1 tsp or 5 gm per day or try out stevia. Nevertheless, speak with your doctor or a dietitian about the allowance for your safety as no one size fits all.
Will eating methi seeds and cutting rice will control my diabetes?
There is no scientific evidence that you can control your diabetes by just avoiding rice and eating methi seeds. Eating a well-balanced diet with plenty of fruits, vegetables, seeds, nuts and protein and practising some type of physical therapy along with doctor prescribed medicines is proven to reduce the effects of diabetes.
Will drinking karela juice help control sugar?
Yes, Karela juice can help in controlling blood sugar levels. It contains three components – charantin, polypeptide-p and vicine that have the tendency to lower glucose levels. Along with drinking karela juice, ensure to take your doctor prescribed medicines and keep your meals also nutritionally balanced to prevent major blood sugar fluctuations.
I eat daily methi seeds, dudhi karela kadi patta juice and I have diabetes. Any reason for that?
There is no exact cause of diabetes but experts say you are at risk of developing diabetes if you have the following factors:
Eating these above items and not being mindful of your food will not prevent insulin resistance. It must be noted that the listed items are all superfoods that would need to be taken along with a balanced meal, doctor prescribed medicines for diabetes and regular exercise.
Ideas for an Indian vegetarian diet for diabetes?
An Indian Vegetarian diabetes diet plan could range from; poha to idli, grilled vegetables to dal, jowar and bajra phulka to brown rice. Also, fruits are a big plus. This is the best Indian diet for diabetes. Generally, an Indian diet is a carbohydrate centered therefore, you must supplement your meal with a variety of protein sources like dal, whole pulses, soybean, egg, fish, paneer, curd or low-fat milk.
Leave a Comment