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Best Diabetes Diet Chart Plan – How to Control Diabetes?

Following a proper Diet Chart Plan for Diabetes is Important in 2022, Diabetes Mellitus is a lifestyle ailment where the blood sugar level of a person gets too high. Diabetes has ample symptoms, including increased thirst, hunger, frequent urination, fatigue, etc. There is also noticeable weight loss and blurred vision problems in people. Though diabetes sounds like a hassle-some lifestyle ailment, it is not unmanageable. The disorder and the symptoms can be well-managed by following certain lifestyle changes. You can pursue an active lifestyle and follow a well-planned, balanced diet. Following a  healthy diet chart for diabetes patients can be pretty helpful in day-to-day life. 

Type 1 and Type 2 are the two types of diabetes. Type 1 diabetes is more common among children. The pancreas does not produce insulin in the case of type 1 diabetes. Type 2 diabetes is a mild version where the pancreas produces some insulin but not enough.  

While diabetes is a dangerous lifestyle condition, understanding how to manage and control it is crucial. Thus, taking in the right food and taking good care of your body are the key aspects of managing diabetes. 


Table of Contents

1. Prevalence of diabetes in India
2. 7 Diabetes Food Myths
    2.1 People with diabetes should NOT eat sugar.
    2.2 Sugar causes Diabetes
    2.3 Special meals and foods are required for managing Diabetes.
    2.4 People with diabetes should not eat potatoes.
    2.5 People with diabetes should NOT eat fruits.

3. Diabetic Diet Plan Food List
    3.1 7 Days Diabetes Diet Chart (Without Dairy Products, Meat, Processed Foods)
       3.1.1 Monday
       3.1.2 Tuesday
       3.1.3 Wednesday
       3.1.4 Thursday
       3.1.5 Friday
       3.1.6 Saturday
       3.1.7 Sunday
4. Other habits that can help manage diabetes. 
5. Diabetic Diet Chart of Do’s and Don’ts
     5.1DOs for Diabetes Diet
     5.2 DONT’S for Diabetes Diet
6. Conclusion


Prevalence of diabetes in India


The growth of diabetes is increasing globally. In developing countries like India, diabetes is fueled by unhealthy lifestyles and obesity.

2019 year estimates show that 77 million people in India have diabetes. These numbers are expected to rise to over 134 million by 2045. Surprisingly, about 57% of the people remain undiagnosed. 

Diabetes is one of India’s top 10 major causes of high mortality. As per WHO, diabetes caused 1.6 million deaths in 2019. It was the ninth highest cause of massive deaths. It is predicted that 592 deaths might occur due to diabetes by 2035. Diabetes has risen to epidemic proportions in developing economies like India and China. As per WHO, the prevalence of diabetes is rising in middle and low-income countries. Urbanization and idustrialization have led to an increase in the diabetic pandemic. 

Type 2 diabetes has the majority of cases to its name. It can lead to several multiorgan complications. The complications can be macrovascular and microvascular. A raised mortality rate leads to smaller life expectancy, affecting the Indian healthcare system. 

The risk of diabetes is influenced by age, body activity, obesity, ethnicity, behavior, unhealthy diet, etc. It is also greatly influenced by family history and genetics. Management and prevention of diabetes in India are challenging. There are various barriers, including the following:

Lack of multisectoral approach
Awareness regarding diabetes
Surveillance data
Its risk factors 
Access to affordable medications
Complications 
Access to health care environments
The need of the hour is primary prevention and health promotion. People should take measures at both population and individual levels. When taken care of intricately, diabetes counts would decrease in India. 


7 Diabetes Food Myths


One of the major steps in managing diabetes is making the right diet changes. Diabetes and nutrition are connected, but there are multiple myths related to diabetes. There are such widespread myths that sometimes it can get difficult to separate myths from facts. Listed below are some diet myths for diabetes. Let us have a look:


People with diabetes should NOT eat sugar.

Yes, eating too many cookies or candies will spike your blood sugar levels. But, sugar can be a part of the food chart for diabetes. The important thing is to know the portion that works for your body. Every person has a specific amount of carbohydrates that they can consume daily. How to manage the carbohydrates and include a little sugar is on you. 

Tip –  If you like to eat sugary food items, you should plan smart. If you eat larger portions in a go, your carbs limit can get saturated too soon. You might start to feel hungry after the meal. Instead, you should intake sugar as occasional treats. You can make healthy diet choices and enjoy sugary foods here and there. 


Sugar causes Diabetes

As per American Diabetes Association, Diabetes is a complex disorder that does not have any specific cause. Several factors influence the disease – weight, diet, age, lifestyle, ethnicity, and genetics. Any individual nutrient or food does not affect Diabetes, not even sugar. However, a food, meal, or diet rich in sugar is high in calories and leads to weight gain. Obesity leads to an increased risk factor for people with Diabetes. 

Tip - Take sugar in moderation. Limit your intake of sweetened beverages.


Special meals and foods are required for managing Diabetes.

Like every other person, people with Diabetes should maintain healthy eating habits. But, separate meals and foods are not required for people with Diabetes. Meals and diets that include sufficient lean protein, healthy fats, vegetables, and whole grains, are great for managing stable blood sugar levels. 

Tip - Some foods made for people with Diabetes can simplify your eating. There are food items that are made with balanced nutrition. They contain proteins and low glycemic carbs that help manage hunger. You can opt for a healthy snack or a nutritious meal replacement. 


Protein does not raise blood sugar levels, so fill up your meals with proteins.


Proteins do not impact blood sugar levels like carbohydrates. But, there is a different amount of protein that one should consume in a day.

Protein is a satiating macronutrient that keeps you full after meals. A protein-rich diet would help you lose weight more effectively than a regular protein diet. But, if you do not use protein to build muscle, it will convert to calories. And, too many calories lead to obesity.

Tip - Instead of eating more protein, concentrate on consuming a balanced diet.


Reducing high caloric foods helps manage diabetes.


The carbs required for your body depend on your age, physical activity, and weight. Carbs have the most significant effect on blood sugar levels. Therefore, knowing the right amount for you is very important. Slowly, you will see the amount that your body needs. Working closely with your doctor can help you find a balance of nutrition your body needs. 

Tip - Try visiting a registered specialist or dietitian. They are skilled in helping build a healthy diet chart for diabetes patients. You can begin focusing on the diet chart and food options and figure out how your body responds to it. The dietician would include ample fiber and low glycemic food index choices in your daily meals. 

People with diabetes should not eat potatoes.

People with diabetes should not eat potatoes is a myth. Potatoes are high in carbs content, but you can enjoy them in moderate quantities. In moderation, you can enjoy other food items like bread, rice, pasta, etc. Experts often say that a potato serving should be the size of your fist. You can opt for choices like baked or sweet potato. Sweet potatoes are better with nutrients. You can choose to eat the skin that provides good fiber. 

Tip – Eat in moderation and never go overboard. Also, opt for healthy cooking styles like grilling or baking. 

People with diabetes should not eat potatoes.

People with diabetes should not eat potatoes is a myth. Potatoes are high in carbs content, but you can enjoy them in moderate quantities. In moderation, you can enjoy other food items like bread, rice, pasta, etc. Experts often say that a potato serving should be the size of your fist. You can opt for choices like baked or sweet potato. Sweet potatoes are better with nutrients. You can choose to eat the skin that provides good fiber. 

Tip – Eat in moderation and never go overboard. Also, opt for healthy cooking styles like grilling or baking. 

People with diabetes should not eat potatoes.

People with diabetes should not eat potatoes is a myth. Potatoes are high in carbs content, but you can enjoy them in moderate quantities. In moderation, you can enjoy other food items like bread, rice, pasta, etc. Experts often say that a potato serving should be the size of your fist. You can opt for choices like baked or sweet potato. Sweet potatoes are better with nutrients. You can choose to eat the skin that provides good fiber. 

Tip – Eat in moderation and never go overboard. Also, opt for healthy cooking styles like grilling or baking. 

People with diabetes should NOT eat fruits.

A big myth about diabetes doing rounds is that people with diabetes should not eat fruits. People say this as fruits are rich in carbohydrates. Fruits are not just rich in carbs; they also contain antioxidants, minerals, vitamins, and fiber. There are no best and worst fruits that one can eat with diabetes. You can work on the carbs counting techniques and help select the fruits for your meals. You can easily consume 2 fruit portions a day. Additionally, you should consult your doctor to understand your body requirements better. 

Tip –  Try to consume fresh fruits instead of fruit juices and canned fruits. 


Diabetic Diet Plan Food List


7 Days Diabetes Diet Chart (Without Dairy Products, Meat, Processed Foods)

Managing diabetes is not a difficult task if you have the correct roadmap. Following the apt food chart for diabetes can help you manage diabetes well. Listed below is a healthy diet chart for diabetes patients that can help in various ways. Let us have a closer look:

Early Morning – You should start your day with a glass of warm water boiled with functional foods like dalchini, methi seeds, amla powder, and Jamun seed powder. Have 2 biscuits, 2 to 3 walnuts, a couple of spoonfuls of chia or flax seeds, chia seeds, and 8 to 10 soaked almonds. Eat all of these rationally.

Monday

Breakfast - Vegetable Dalia/vegetable paratha/poached egg with whole-wheat toast. Add on grilled vegetables with a cup of coffee/tea/green tea.m

Mid-morning snack - Low glycemic fruits like apple, orange, pear, guava, etc. 

Lunch - 1 or 2 chapattis, vegetables, a bowl of curd, chicken, or dal.

Evening Snack - A bowl of soup, roasted chana, or makhana.

Dinner - 1 or 2 chapatis, a bowl of green vegetables, a bowl of dal or curd, and a plate of salad.

Tuesday

Breakfast - Oats, milk or Dhalia, egg whites, whole-wheat toast, grilled vegetables, and a cup of tea/coffee using low-fat milk. 

Mid-morning Snack - About 400 ml buttermilk.

Lunch - 2 chapatis kneaded with boiled dal, a bowl of curd, and vegetable salad.

Evening Snack - A bowl of sprouts or roasted chana or a bowl of fruits like orange, apple, pear, etc. 

Dinner - 1 or 2 chapatis, salad, a bowl of dal or fish, and mixed vegetables.

Wednesday

Breakfast - Milk with oats/vegetable oats, poached egg, grilled vegetables, tea/coffee using low-fat milk, and 1 or 2 toasted whole-wheat bread. 

Mid-morning Snack - Low glycemic fruits bowl.

Lunch - 1 or 2 chapatis using 50% jowar, about 70 grams of low-fat paneer or chicken, vegetable salad. 

Evening Snack - A bowl of popcorn or roasted chana

Dinner - 1 or 2 chapatis, a bow of green leafy vegetables, a bowl of dal, and salad.

Thursday

Breakfast - Vegetable poha or upma, Idli, and a cup of tea or coffee using low-fat milk.

Mid-morning snack - Salted lassi or about 400 ml buttermilk. 

Lunch - 1 or 2 chapatis with 50% ragi, a bowl of vegetables, and low-fat curd or paneer.

Evening Snack - A bowl of fruits or a bowl of roasted chana.

Dinner - 1 or 2 besan chilla or vegetable oats with a bowl of fish or dal and a salad plate.

Friday

Breakfast - Chicken sandwich or vegetable sandwich using whole-wheat bread with a cup of tea or coffee or low-fat milk.

Mid-morning snack - A bowl of low glycemic fruits

Lunch - 1 or 2 chapatis with 50% chana flour, mixed vegetable bowl, one bowl of curd, low-fat paneer cubes, and a salad plate. 

Evening Snack - A bowl of vegetable or chicken soup and roasted chana

Dinner - 1 or 2 chapatis with 50% chana flour, a plate of salad, a bowl of dal or fish, and mixed vegetables.

Saturday

Breakfast - Moong dal chilla or vegetable stuffed chapatti with a cup of coffee or tea or low-fat milk. 

Mid-morning snack –  A bowl of sugar-free fruits custard

Lunch - 1 or 2 chapatis kneaded with green leafy vegetables, two eggs white curry, or a bowl of sprouts and vegetables.

Evening Snack - a bowl of curd or fruits or roasted chana

Dinner - 1 or 2 chapatis with dal or curd, a plate of salad, and a bowl of vegetables. 

Sunday

Breakfast - Baked vegetable cutlet or an egg with grilled vegetables and whole-wheat toast and a cup of low-fat milk or tea or coffee.

Mid-morning snack - A slice of sugar-free egg caramel pudding.

Lunch - 1 cup of brown rice, one bowl of chicken or chana or whole wheat pasta with veggies, and a salad plate.

Evening Snack - 1 bowl of puffed rice with sprouts.

Dinner - 1 or 2 chapatis with a bowl of dal and a plate of salad.

Other habits that can help manage diabetes. 

1. Avoid maida, sugar, carbonated drinks, fried, fast foods, junk food, sweets, etc.
2. Drink 3 to 4 liters of water daily.
3. Follow up with your doctor regularly.
4. Regularly check your blood sugar levels using a glucometer and maintain a record.
5. Fast for 2 hours after your meals
6. Indulge in moderate activity every day. Try cycling, aerobics, swimming, dancing, yoga, or any sport. 

Diabetic Diet Chart of Do’s and Don’ts


DOs for Diabetes Diet

1. Diet should be individualized and balanced.
2. The calorie requirement should allow people with diabetes to gain or lose weight.
3. Restrict starchy and refined food items like white bread, maida, potatoes, meats, etc.
4. Include loads of vegetables in your diet.
5. Include low glycemic fruits like apples, oranges, etc., in your diet.
6. Limit the intake of sweet fruits like mangoes, chickoo, grapes, sweet bananas, etc. 
7. Include high fiber food like pulses, green leafy vegetables, whole grains, etc.
8. Daily intake of fiber should be around 20 to 35 grams.
9. Make vegetables and greens a part of your daily lifestyle.
10. Avoid foods rich in saturated fats like coconut oil, palm oil, butter, and ghee. 
11. Eat a diet that is low in the glycemic index that helps keep stable blood sugar levels. 
12. Try including salads in every meal.
13. Chew your food well and drink a lot of water every day.
14. Avoid processed food and use a limited quantity of table salt.
15. Read the labels and choose foods that contain less salt, sugar, and fat.
16. Eat 5 to 6 small meals instead of 3 big meals. 
17. Eat your meals at appropriate intervals and try eating an adequate amount of calories as suggested by your doctor.

DONT’S for Diabetes Diet

1. Avoid white bread, deep-fried food, white rice, and Indian sweets like halwas, laddoos, etc. They quickly elevate blood sugar levels.


2. Eat fruits in limited quantities.
Do not go overboard on the size. Avoid eating processed or canned fruits and fruit juices. Canned fruits and fruit juices are loaded with sugar.

3. Say no to fried vegetables as it contains extra carbs, calories, and fats to your diet.
4. Avoid eating processed, frozen, and fatty cuts of meats.

5.  Stay away from hydrogenated and saturated fats. The sources of such fats are plant oils and animal products. 


6. Try to avoid fatty dairy products.
Diabetes increases the risk of heart disease and excessive fat contributes to plaque buildup.

Conclusion

As per ancient Ayurveda living, most lifestyle diseases can get resolved by natural living. The holistic formula for natural living is “Aahara-Vihaara-Aushadhi”.

Aahara means diet, Vihaar means lifestyle, and Aushadi is medicine. Once you start following this holistic approach to life, you can reasonably maintain your diabetes. Ayurveda has proved the efficiency of this approach in treating the root cause of diabetes.

As we know Sugar Knocker doesn’t claim to cure diabetes, nor does it work as an alternative to your medication. It is instead a natural herbal remedy that helps manage diabetes better. It is a perfect blend of the right ingredients that work wonders. When blended with a suitable form of diet, this herbal approach can be very fruitful in the long run.


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