A COMPREHENSIVE GUIDE TO DIABETES WITH A SAMPLE DIET PLAN

• Diabetes is a chronic health condition that significantly impacts how the body processes food into energy.
• Following a meal, the body breaks down food into sugar (glucose), releasing it into the bloodstream. To manage blood sugar levels, the pancreas releases insulin, acting like a key to facilitate the use of sugar for energy.
• In diabetes, the body either produces insufficient insulin or struggles to use it effectively, resulting in elevated blood sugar levels, which can lead to various health issues.
• Normal fasting sugar is <100mg/dl.
• HbA1C less than 7 is good.

Here are certain ways to prevent diabetes.

• Lifestyle changes are paramount in preventing or delaying the onset of Type 2 diabetes.
• Recommendations include maintaining a healthy body weight, engaging in at least 30 minutes of moderate exercise daily.
• Adopting a nutritious diet low in sugar and saturated fats and avoiding tobacco.

Sample Diet Chart for Diabetic Individuals

Early Morning (After Waking Up)

• 30ml of Amla juice with half a spoon of turmeric powder.

OR

• 2 spoons of overnight soaked methi seeds (Fenugreek).

Breakfast (8 am to 8.30 am)

Choose one of the following

• One cup of steamed sprouts with vegetables.

OR

• 1 medium-sized green gram chilla.

OR

• 2 moringa dosa.

OR

• 2 jowar rice idli with green chutney

OR

• 1 bowl of vegetable soy granules upma.

Mid-Meal Snack (11:00-11:30 AM)

Choose one of the following

• 1 glass of vegetable smoothie

OR

• 1 medium-sized fruit (options are berries, apples, peaches, plum)

Lunch (1:00-2:30 PM)

• Begin with a bowl of slightly steamed salad with leafy greens, cucumber, tomatoes, and bell peppers.

Followed by:

• 2 medium-sized bhakri or satvik roti made from coarse flour.

AND

• 1 bowl of dal (moong dal, tuvar dal, or chana dal).

AND

• 1 bowl of vegetable sabji (options are bottle gourd, pointed gourd, ivy gourd, cabbage, bitter gourd, cluster beans).

Mid-Evening (4 PM)

Choose one of the following

• 1 medium-sized fruit.

OR

• 1 energy bar.

OR

• A handful of nuts (2 almonds, 2 pistachios, 2 cashews, 1 walnut).

Dinner (6.30 to 7 PM)

• 1 bhakri (coarse flour chapati).

AND

• 1 bowl of moong dal soup or soya chunk or tomato soup.

AND

• 1 bowl of vegetables (options are leafy vegetables, cauliflower, palak & chickpea sabji, fenugreek sabji, ladyfinger, mixed vegetables).

Dietary Guidelines

• Limit tea or coffee consumption; opt for green tea or herbal tea.
• Avoid maida flour, milk, milk products, and bakery items.
• Avoid papad, achar (pickles), ready-touse products, sauces, and toasts.
• Restrict intake of fruit juices, sugarcane juice, and coconut water.
• Avoid certain fruits like bananas, mangoes, chiku, grapes, and custard apples.

Tips

• Prepare a powder from roasted methi seeds (fenugreek) and flaxseed. Consume a spoonful before meals for added benefits.

Attachments from previous issues

• Green Gram Chilla
• Moringa Dosa
• Jowar Rice Idli
• Satvik Roti
• Energy Bar
• Moong Dal Soup