Diabetes Diet Plan For Indians
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.
Traditional Indian meals, for instance, Chole Bhature, are delectable and, at the same time, high on calorie and fat content. If you are a diabetic, it is safe to avoid foods of such kind that can increase your blood sugar levels.
However, Indian cuisine is not limited to hot and spicy, deep-fried items and sweets dipped in sugar syrup. There are plenty of dishes and spices that have originated in India and are known to have great nutrition value, particularly benefitting diabetic patients. For instance, Fenugreek seeds or Methi seeds aid in diabetes cure. They are best consumed after soaking a teaspoonful of them overnight into 100 ml of water.
Following a healthy diet for diabetes is as important as getting medical insurance for managing the expenses arising out of the treatment of the disease. We mention below the best health plan for diabetes that can help you maintain your blood sugar levels and lead a healthier life.
Start your day with a healthy breakfast. Some options that you have to include:
- Upma made with a variety of vegetables
- Besan or Moong Chilla
- Steamed Idlis made of multiple grains viz oats, whole wheat, brown rice, etc.
- Sprouts mixed with onion, cucumbers, and tomatoes
- Hard-Boiled Eggs or omelets served with slices of multigrain bread
Having a balanced diet is crucial when it comes to minimizing the harmful effects of diabetes. Continue to have the typical meal containing roti, dal, sabzi, and curd. The only thing you should do is to replace the ingredients with healthy ones.
- Cereals or Carbs: Instead of wheat, go for roti prepared from oats or jowar. 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 fats that your body needs. Use healthy oil for cooking like flaxseed oil, canola oil, and mustard oil.
- Fiber: Make sure your meal includes plenty of roughage like flaxseeds, Chia seeds, nuts, leafy vegetables, etc.
If you wish to have non-veg food, include seafood and chicken but avoid red meat that contains high saturated fats.
For people with diabetes, it is extremely important to adhere to strict meal timings as delaying or skipping a meal may cause your blood sugar levels to fluctuate. Also, it 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. Avoid dried fruits or tropical fruits like mangoes. Instead opt for papaya, berries, oranges, apples, grapes, dates, guava, etc.
- 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.
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 a wholesome meal with vital ingredients that can control blood sugar. It is the best way to lead a healthy life with diabetes.
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