There is no substitute for a well balanced diet. It is immaterial whether you are fit and healthy or whether you are dealing with diabetes. Besides the prescribed medications, there are many foods that can help to control diabetes symptoms. So here’s a easy-to-follow diet plan so that you can enjoy food despite diabetes…
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 balanced diet?
If you follow this diet, over a period you will be consuming all the foods required to maintain good health. You get:
- 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 of an imbalance in 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.
* Recipe for dal-dosa/dal-idli coming soon.
** For recipe of ragi+oats pancake click here. Ragi (finger millet) has a low glycemic response and is excellent cereal 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.