There is no substitute for a well balanced diet. This is especially important for a woman of 40+ who is a confirmed diabetic. Besides the prescribed medications, there are many foods that can help to control the symptoms of diabetes. So here’s a easy-to-follow regime so that you can enjoy food without having to go on a crash diet…
Suggested diet for diabetes
|Early morning||On empty stomach 4 almonds + 1 walnut + 1 glass warm water
After half an hour your favourite cup of coffee or tea without sugar or sugar-substitute.
|*Dal dosa (pancake) + chutney
1 bowl of oats + 1 boiled Egg + 2 slices multigrain bread
**2 Ragi and oats pancakes + chutney
|Mid morning||Papaya or apple + buttermilk 1 glass|
|Fish curry + brown rice + salad
2 Chapatis (Indian flatbread) + 1 bowl of low fat cottage cheese (paneer) + salad
Chicken curry + brown rice + salad
|Evening||*2 Dal idlis + coconut chutney
1 bowl of low fat curd + 4-5 black plums (jambuls)
|Soup of your choice + a bowl of vegetable curry (with leafy greens, carrots or bitter gourd [karela]) + brown rice
Soup of your choice + 1 piece grilled chicken breast/fish + brown rice + dal (lentils)
Kidney beans soup + 2 slices garlic bread + salad
|Bed Time||A glass of warm milk|
Why is this menu perfect diet for diabetes?
If you follow this diet plan for diabetes, over a period of time the symptoms will be more manageable. The nutrients that you get with this plan are:
- Proteins from eggs, dals, beans, milk, fish and chicken
- Carbs from oats, brown rice, bread and chapatis.
- Vitamins and minerals from vegetable curries and salads.
- Omega-3 from fish.
- Fiber from oats and fruits.
- Good cholesterol from almond, walnuts and fish.
A healthy diet is a must for everyone and all ages. This becomes even more important in the case there is an imbalance of blood sugar levels. A diabetic might suffer from distressing symptoms like dizziness, fatigue, frequent urination, mood swings, etc. Besides the prescribed medication, you can also keep the sugar levels and symptoms under control by following this balanced diet.
** For recipe of ragi+oats pancake click here. Ragi (finger millet) has a low glycemic response and is an excellent substitute for diabetics.
Note: To saute the ingredients of any curry (vegetarian or non-vegetarian) use ghee instead of oil. Ghee or clarified butter made from cow’s milk helps to reduce cholesterol levels. It also prevents joint pains.