Easy Diet Plan for Diabetic Women of 40+


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.


(3 suggestions)

*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

(3 suggestions)

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)


(3 suggestions)

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.

Oats Finger Millet Pancakes


After reading my post “HEALTHIEST CEREAL – FINGER MILLET (RAGI)” you must have seen how finger millet is a highly nutritious cereal. Here’s the truth – when I combined it with oats, it turned out to be a super delicious meal too, so I am sharing the recipe for oats finger millet pancakes…

Makes 4 pancakes

Ingredients you need

4 tbsp millet flour
4 tbsp oats (ground into powder)
1 egg white
A pinch of salt
½ tsp sugar
1 tsp Milk
Water to make a batter.

Method to prepare the pancakes

In a bowl mix together millet flour, ground oats, salt and sugar.
Beat egg white for a minute and add to the powders.
Mix well.
Add enough milk to make a pancake batter. The batter should be of pouring consistency, neither too thick nor too runny.
On a non stick pan spread some butter.
Add a ladle of batter to make pancake-size circle.
Fry for a minute.
Flip and fry for another 1 minute.
Serve hot with honey, chutney or pickle.

Note 1: You can add finely chopped steamed vegetables of your choice, mushrooms, leftover chicken, etc as a variation. In which case there is no need to add sugar.

Note 2: Finger millet, also called red millet, ragi or nachni, is the most nutritious cereal. It prevents distressing health issues like acne, hypertension, diabetes, arthritis, and many more. Being a gluten free cereal and combined with the goodness of oats, these pancakes are jam packed with nutritive value. Also, you won’t get hunger pangs too soon when you have millet because it has a low glycemic response.