This World Diabetes Day, let’s armour ourselves with a healthy diet and lifestyle and fight diabetes!
Type 2 diabetes is a serious lifestyle disorder that affects a majority of the population in the world. It happens primarily because of two reasons: either your pancreas is not producing enough insulin, or your body is not using insulin effectively (insulin resistance).
If you have diabetes, you must already know how important diet and lifestyle are to control blood sugar levels. Diet in diabetes is the most important player in improving health or worsening it.
Having a healthy diet can not only prevent the blood sugar levels from elevating but also reduce the risk of diabetes complications like heart disease, kidney disease, etc.
So, let’s start our fight against diabetes with this generic diabetes diet chart that you can use to control your diabetes effectively.
Disclaimer: This diet chart is generic. Remember, every person is unique, and so is the diet given to them. In the case of diabetes, particularly, there are a lot of associated health issues and concerns. Therefore, if you wish to control diabetes effectively, consult a dietitian or nutritionist to get a meal plan suited to your body and health problems.
Diabetes Diet Plan For All Your Meals
- Early Morning
- Drink at least 1-2 glasses of lukewarm water after waking up.
- Then, eat overnight soaked nuts: 2-4 almonds (preferably Mamra Giri almonds well peeled) and 3 halves of walnuts. Chew them very well.
- Drink a cup of green tea.
- Eat 1 cup of cooked moong, chana or mixed sprouts. Don’t forget to add 1 teaspoon of sprouted methi or fenugreek to it.
- Then, eat either of these options: poha with vegetables, kodo millet with vegetables, namkeen dalia with veggies, idli with chutney, 1 paratha with any vegetable or chenna, besan chilla with chutney or sprouted kala chana ki sabzi with a toast, 1-2 chapatis or a paratha.
Addlife Tip: Try to eat kala chana at least 5 times a week.
- Take a portion of any seasonal fruit.
- Start your lunch with a small salad made of seasonal vegetables and 2 pieces of pickled amla.
- Then, eat 2 chapatis or a bowl of rice with a bowl of dal/ kadhi/ rajma/ chole and a bowl of seasonal vegetables. Instead of this, you can also have a bowl of vegetable khichdi with a little ghee, chutney and home-set curd.
Addlife Tip: Eat rajma or chole only once in 10 days (if suited to your body).
- Have a glass of thin mattha or buttermilk (if suited) or a little gur (jaggery) with ajwain.
- Pre-Evening Snack
- Have a portion of seasonal fruits.
- Evening Snacks
- Take a cup of milk tea or green tea with a bowl of makhana/ bhune chane, 3 halves of walnuts and 2 teaspoons of lightly-roasted black and white sesame seeds.
- Take a bowl of thin homemade vegetable soup
- Eat a bowl of thin moong dal/ dahi ke aloo with 1-2 chapatis and a bowl of any seasonal vegetable. Instead of this, you can also have 1 chapati with a bowl of seasonal vegetables and doodh dalia or any other cereal.
- Post Dinner
- Take haldi doodh (if suited) or green tea with 2 munakkas.
Addlife Secret: There is a specific Atta Mix that we recommend to our diabetes patients. It has shown incredible benefits to their health. If you also wish to know that secret recipe, DM to us on our Instagram account or email us.