Diabetes diet plan

Diabetes Diet Plan – The Healthy Way of Living

In this article, we are going to answer all your questions and provide you with several types of Diabetes diet plan to choose from for type 2 diabetic patients. 

Before that, here are some questions for you.

Are you a diabetic type 2 patient looking for a perfect diet plan?

Are you unsure about what to eat and what to avoid?

Before we jump into what to eat and avoid, let us briefly understand what causes diabetes type 2.

When we consume something, the food reaches our stomach where it is broken into glucose.

This glucose gives us the energy to perform daily activities. Glucose acts as the fuel of the body. 

Just below the stomach lies the pancreas.

The pancreas produces insulin in the body. Insulin is a type of hormone that helps the glucose to enter the cells.

When the glucose and insulin count in the body is balanced, we have a normal blood sugar level.

Type 2 diabetes occurs when the glucose count is more than the insulin count.

This happens because of several reasons such as excess intake of carbohydrates or the inability of the pancreas to produce adequate insulin. 

The best cure for type 2 diabetes is taking prescribed medicines along with a balanced diet.

The most effective medicine for a diabetic patient is exercise.

Which Types of Foods are Recommended for Diabetic Type 2 Patients?

You might be wondering which diabetes diet plan shall I consume and which one shall I consume.

Hence, we have made lists for the same, this will improve your health to the fullest.

The list below comprises the most common food items that a diabetic patient must avoid:

  • Deep-fried food items such as pakoras and parathas.
  • Junk food like pizza and pasta sugar, sweets, honeyCold drinks, chocolates.
  • Also, chips packed food with added preservatives and artificial chemicals
  • Ketchup sauce, soya sauce, chili sauceBakery products, bread, and biscuits Suji, Sabu, or any maida item.
  • Potatoes Watermelon, mango, grapes, and litchis

Most Common Food Items that a Diabetic Patient may Consume:

The list below comprises the most common food items that a diabetes diet plan should contain:

2-3 cups of tea/coffee without sugar Toned milk and toned milk products 5-7 tablespoons of corn oil/soyabean oil per day 8-10 glasses of water

The list below comprises the most common food items that a diabetic patient can have:

  • Green vegetables are rich in vitamins, minerals, and fibers such as broccoli, cauliflower, peas, bottle gourd, capsicum, beans, onions, and tomato.
  • Wholegrain itemsFruits* such as apple, lemon, cherry, strawberry, pomegranate and papaya 
  • 10-12 pieces of dry fruits such as cashew nuts, pistachio, peanut, and walnut.
  • Juices like aloe vera juice, tomato juice, tea, and coffee-brown rice
  • Low glycemic index items like sprouts, moong dal, rajma, soya bean, and egg white

Choosing a lower glycemic index (GI) food can have several impacts on your health.

By increasing your feeling of fullness and thereby reduces your hunger.

Impacting weight loss is comparatively more than any other diet food item. Try to include them in your diet as much as possible.

The spikes in blood sugar levels after meals can be reduced by consuming lower glycemic index food.

It not only lowers your risk of getting type 2 diabetes but also prevents you from being a victim of several heart diseases.

In order to calculate the glycemic level in your diet, you have to simply calculate the glycemic load for each food item that makes your meal.

If you want to calculate the glycemic level of a particular recipe, you have to find the sum total glycemic load for each ingredient used.

Apart from making the right choice of food, a diabetic patient must take care of their daily calorie intake.

Why Count Calorie when Following a Diabetes Diet Plan?

In order to keep a check on the calorie count, one must follow a proper diet plan. 

Calorie counting works in weight loss diet plans.

Carbs or carbohydrates are those sugar and starches that the body breaks down to feed its cells.

Whenever you consume carbs, they get converted into the form of glucose in your body.

They are the primary source of energy for your body.

Limiting the intake of carbs in your meal implies that you are limiting your body from getting excess energy.

It also help in our digestion process.

They contain fiber that contains enzymes for the growth of good bacteria which helps us maintain a healthy digestion system.  

Short-term low-carb diets have their own side effects. These include fatigue, hair loss, dull skin, mood swings, headache, and weakness.

Long term low-carb diet leads to serious health problems. It reduces the rate of metabolism in your body.

The lining of our intestine requires an adequate amount of fiber for its contraction and relaxation. Lack of carbs may damage your gut.

You will face nutritional deficiency too. In females, who face problems of infertility or thyroid problems, adopting a low-carb diet is highly risky.

It might cause additional damages in their system. It also damages your biological recognition process.

This means that you will be passing all your health problems to your upcoming generations.

You should consume such food items where 50-60% of your total calorie intake comes from carbs.

If you are taking a 1200 calories diet plan, which is a deficit diet plan for weight loss.

You should ensure that you intake 540 calories (about 135 g of carbs) from carbs itself. 

Types of type 2 Diabetes Diet Plan:

1. Daily diet plan for type 2 diabetes:

If you start your day with tea or coffee, avoid taking sugar and biscuits along with it.

Replace them with nuts like cashew nuts, walnuts, and pistachio.

The following table will help you to select the right food items for your daily meal chart:

MEAL RECOMMENDED FOOD


BREAKFAST

One glass milk/big bowl of curd along with some high fiber grain such as daliya, oats, stuffed roti, besan/daal chela, sprouts







LUNCH

Try filling more than ½ your plate with vegetables. You can consume them in the form of salads.

If you are unwilling to have them in their raw forms, you can replace them with steamed vegetables.

Fill ¼ of your plate with proteins such as dal, rajma, chola, and paneer. The remaining ¼ of your plate should comprise of roti/daliya/oats.

If you want to have rice then reduce the consumption of roti and replace it with ½ a bowl cooked rice.

You can also add non-vegetarian food, you may include chicken or fish.




SNACKS

If you want to have snacks choose something healthy such as a small seasonal fruit or 1 cup chopped fruits.

You can have vegetable soup, chicken soup with vegetables, sprouts, roasted chana, or chicken/paneer with sorted vegetables.

Try to avoid packaged food as much as possible. Replace packed juices with fresh fruit juices as they are rich in nutrients and fiber.

Avoid maida based products such as pasta and Maggi.


DINNER

Dividing your plate into four parts choose from the food recommended for lunch.

Avoid consuming alcohol as much as possible because if you consume too much liquor, it might influence your sugar level.

You can go out and dine in restaurants, but you must learn to control its frequency and maintain your diet.

2. Weekly diet plan for type 2 diabetes:

Stop starving and start making a better diet plan. Fill your taste buds with the right choice of food.

This diet chart will provide you with:

Fats25-30g
Calories1400-1500 cal
Protein60-65 g
Complex carbohydrates180 g

This is a nutritious diabetes diet plan.

If you are someone who believes in intermittent fasting or in the Keto diet, then this plan is not for you. 

This diet plan below provides you with a variety of options to choose from so that you can control your blood sugar level.

Select one from each category and make your plan.

Weekly Meal Plan Table:

The following table will help you to select the right food items for your weekly meal plans:

MEALRECOMMENDED FOOD






EARLY MORNING

Detox juice (a mixture of palak, adrak, dhania, lemongrass, lauki).
If you want, you can add cucumber, chia seeds, and a pinch of cinnamon powder.
Warm water and lemon juice1 teaspoon of soaked fenugreek seeds
One cup of green tea/turmeric tea with roasted flax seeds.





BREAKFAST

Oats appam (4-5 pieces)Ragi or rawa dosa/idli1 bowl Rawa or daliya upma with vegetables 
Vegetable poha1 roti with green leafy vegetables2-3 pieces dhokla with chatniMoong dal cheela with vegetables


MID MORNING (about 2 hours after having breakfast)

Fruits (choose according to your current blood sugar level)Roasted sunflower seeds Pumpkin seeds












LUNCH

Begin with salad comprising of sliced and chopped vegetables
For a balanced diet, let us divide our plate into three halves.
Select one from each category:
(a) complex carbohydrates
(i) 2 wheat/ bajra/multi-grain roti
(ii) 1 bowl brown rice
(iii) regular rice*/dalia palav
(iv) 1 cup veg khichdi 
(v) 1 cup pongal
(b) proteins
(i) 1 bowl curd
(ii) 1 bowl dal
(iii) rajma/chola/soyabean
(iv) 100-150 gm paneer/tofu
(v) chicken/fish/egg/sea food
(c) fibres
(i) lots of vegetables(according to your blood sugar level- cabbage, pumpkin, carrot, lady’s finger, cauliflower, green leafy vegetables)




SNACKS

Roasted Bengal gram dal
Roasted sunflower/pumpkin seeds1 glass buttermilk/ragi paste1 bowl dissolved sattu Roasted puffed rice1 cup green tea


DINNER

Soupas recommended for lunch

BEDTIME

lemon waterturmeric milk

*Rice in limited quantity

  • Walking is a good exercise to control blood sugar levels. Walking after every meal for about 10-15 minutes will help you reduce your sugar level.

3. Intermittent Fasting Diet Plan for Type 2 Diabetes:

When you fast, the glucose in your body gets used up and increases insulin.

The blood sugar level normalizes, and the pancreas gets stimulated to produce more insulin.

Your body fat level starts decreasing and BMR level increases, making weight loss possible.

In the following intermittent fasting diabetes diet plan for type 2, we have used the 16-8 intermittent fasting technique where you have to fast for 16 hours and eat within 8 hours.

In this diet chart, we have chosen the eating hours from 11 am to 7 pm.

You can select the eating hours time according to your convenience. 

TIME & MEALRECOMMENDED FOOD


11 A.M. 
BREAKFAST

Break your fast with 6-10 nuts and any one of these items:
1 green smoothie (a mixture of spinach, bottle gourd, and chia seeds) green moong salad



1 P.M. 
LUNCH

Select one from each category:
2 ragi/jowar/bajra/wheat roti 
1 cup palak paneer/bottle gourd/red pumpkin
1 cup dal/lentil/chicken(100g)/fish(100g) currysalad



3-4 P.M.
SNACKS

Select one from each category:
green tea/regular tea/coffee (avoid biscuits)2 khakra/
1 cup boiled Kabuli Chana salad/
1.5 cup of citrus fruits/
1 tablespoon chia seeds/
2 boiled egg/sunflower or pumpkin seeds




6:30 P.M.
DINNER

Select one from each category:
Chicken soup/mixed vegetable soup/ mushroom soup/bone broth
Millet khichdi with vegetable sambar/
daliya upma with 1 bowl curd* or kadhi/
veg khichdi with 1 cup curry or curd*/
2 small methi roti along with 1 cup tomato or paneer mixed vegetables

*curd at room temperature 

After lunch, walk for 10 minutes and take 1 cup of warm lemon water. This will help you in:

  • reducing normal postprandial blood sugar level
  • better digestion
  • losing weight

This is a balanced diet plan where you will get all the required nutrients.

Diabetes Diet Plan – Zero Calorie Drinks:

Apart from this, if you get hungry at any time of the eating period, satisfy your hunger with zero calories liquid food. These include:

  • green tea
  • black tea
  • black coffee
  • herbal tea
  • lemon water
  • infused water
  • oolong tea

Remember not to add sugar in any of the above-mentioned drinks.

Why Green Tea is Best Diabetes Diet Plan for Type 2?

Green tea has its own benefits.

Green tea is the second most popular drink in the world. All types of tea come from the same kind of plant.

The difference between regular tea and green tea lies in their processing.

To make green tea, the tea leaves are simply plucked and dried. 

Green tea is rich in amino acids, originine, linolic acid, enzymes, chlorophyll, carotenoids, calcium, manganese, and magnesium.

It also contains traces of zinc and copper.

However, it is most popular because of its property to facilitate weight loss.

Green tea can help you reduce weight. It contains bioactive compounds called phytochemicals i.e. plant-based chemicals.

These chemicals are of two types, namely, polyphenols and flavonoids. A good quality tea contains 30-40% polyphenols by weight.

Polyphenols are anti-oxygens and the anti-oxygen found in tea is catechin. The most powerful catechin is EGCG.

About 85% of types of tea contain EGCG because of which weight loss is possible. 

Why Green Tea is best Pre-Workout Drink?

Green tea helps you to reduce bodyweight because it supports fat burning. It also enhances your performance and boosts your metabolism. 

When you consume green tea, your fatty acids get mobilized. After getting mobilized they enter your bloodstream.

When you use your energy by performing various kinds of activities, these fatty acids start burning.

Thus, it is highly recommendable for you to have green tea as a pre-workout drink.

According to recent studies, green tea also helps in burning your lower abdominal fats. Green tea has several benefits.

It is good for your heart and to reduce type 2 diabetes.

And also good for your eyes and cures dental problems.

Green Tea as Immunity Booster for Type 2 Diabetes Patient?

Boosting your immunity, treats depression, stress, and anxiety. It is beneficial for those having urinary problems. 

Green tea also facilitates the digestion process.

This is possible because it contains healthy enzymes that can easily enhance your digestion.

It is an anti-inflammatory drink that not only increases your life span but also prevents you from several kinds of cancer. 

Apart from providing internal benefits, green tea improves your external beauty too.

This tea, which is rich in antioxidants, can be used for various purposes. Green tea has anti-wrinkle and anti-aging properties. 

With so many brands selling tea in the name of green tea, it is very difficult to choose the right one.

Darjeeling tea is the best green tea available in Indian markets.

It contains all the required nutrients beneficial for your body. It contains a high amount of catechins and flavonoids. 

‘True Herbs’ is the bestselling brand for green tea. Green tea is easy to make.

Not only authentic but also organic in nature but it is non-GMO and does not have any sort of pesticides in them.

Not having any additive preservatives, it is a loose-leaf green tea and comes in the form of leaves. 

Avoid consuming green tea that comes in the form of teabags. Teabags use nylon which is unhealthy for you.

This can make your tea toxic. Whenever you dip tea bags, the tea expands after coming in contact with warm water.

The expanding tea leaves make the tea bags expand too. This is not good for your health.

Why should you choose leafy green tea over tea bags?

Green tea in leafy form is pure in nature. The teabags, on the other hand, mostly contain twigs and dust.

It contains fluorides that are unhealthy. It reduces the absorbing capacity of iron and calcium in your body.

The tea made with tea bags is bitter because this dust mixes easily with warm water.

Most of us are under the misconception that higher the bitterness of the tea the more beneficial it is. However, this is not true.

The taste of good quality tea is slightly bitter, giving out a beautiful aroma.

You should remove the tea bag 45 sec after dipping them in hot water.

This amount of time is more than enough for the tea leaves to brew and infuse.

Teabags contain lots of preservatives while leafy green tea is highly organic in nature.

Green tea improves brain functions too. Enhancing your memory, mood, and increases your ability to react.

Transmitting certain neurotransmitters that are good for your brain, it is also good for your nervous system.

Green tea detoxifies your body by flushing out toxins. However, drinking excess green tea may lead to flushing out of minerals.

So, it is important to drink it in the right proportions. On average, any person can consume 1-3 cups of green tea.

Never drink it early in the morning with an empty stomach. Avoid consuming it with any meal or immediately after any meal.

This might lead to a deficiency of minerals like calcium and iron in your body.

Try to keep a minimum of 1-hour gap between the time of consuming your meal and drinking green tea.

It is highly recommendable to be consumed between meals or before workouts. 

How to Take Green Tea when you have Diabetes?

It is not necessary to drink green tea when it is hot.

You can drink it when the water normalizes to room temperature and still enjoy its benefits.

Take 150-250 ml of water and add 1 tablespoon of green tea to prepare your drink. 

Never boil green tea. As soon as you see your water is about to boil, turn off your gas burner and add green tea.

To prepare green tea, the temperature of the water should be between 80-100 degrees.

Many people add excess lemon to green tea. Green tea itself has acidic properties.

If you add more acid to it, citric acid in this case, then the drink becomes unhealthy to drink.

Few drops of lemon are enough. 

Apart from this, green tea is not made for kids, teenagers, or pregnant women.

Those who are under any medication should consult their physicians before adding green tea to their diet.

If you have any sort of liver disorder or dry skin problem then avoid taking green tea.

Those who have anemia or iron deficiency should not take green tea. 

Other Benefits of Green Tea:

Green tea is not a miracle drink that will melt your fats automatically as soon as you drink it.

Being a healthy drink, it will support you in your journey to lose weight and improve your digestive process.

It can boost your immunity and metabolism but if you are totally dependent on green tea for weight loss, then it is not possible at all.

If you have unhealthy food all the time and think green tea can balance its side-effects, then you can never lose weight.

Apart from maintaining a healthy diet, you need to exercise every day.

In research concerning the obesity rate in Japan and the US, it was found that the people of Japan were in better condition because of their consumption of green tea.

On the contrary, the citizens of the US were victims of obesity due to their excessive intake of cold drinks.

If you are a diabetic patient undertaking intermittent fasting, it is advisable that you take special care of your blood sugar level.

Hyperglycaemia in the eating phase and hypoglycemia in the fasting phase is a common problem.

Note: Take Medications to maintain normal blood sugar level.

Keto Diet Plan for Type 2 Diabetes:

When you consume carbs in a limited amount, your body starts using fats as a source of energy.

As a result, spikes in blood sugar levels can be avoided. The requirement of insulin in your body also reduces.

Hence, overall blood sugar level improves and you see positive changes in your HBA1C level. 

Before choosing a keto diet, it is advisable that you buy a glucometer and check your blood sugar level on a regular basis. 

Keep a watch on the signs of low blood sugar level.

If you feel dizzy, extremely tired, or any kind of irritation along with sweating and a headache, then check your blood sugar level immediately.

It might be possible that your body has reached the low blood sugar level state.

Keto diet reduces the blood pressure level and improves insulin sensitivity. It helps in decreasing your regular medicine dosage.

If you have high cholesterol, the Keto diet is highly beneficial for you.

However, the keto diet has its own side effects.

In the beginning, you may face problems like constipation, fatigue, and tiredness.

You may also feel mentally tired. Headaches and leg cramps are common.

If you follow this diet for 1-2 months, you may face bone fractures and kidney problems too. 

It is better not to follow this diet for more than a month. 

Always follow a keto diet after consulting an expert.

In the Keto diet plan below, we have included vegetarian and non-vegetarian options

So that you can choose your menu according to your own preference. Unlike the Keto diet for weight loss that comes in four phases,

The keto diet for diabetic patients comprise of three phases.

The fourth phase of keto diet requires 20 hours of fasting that is highly unsuitable for diabetic patients.

PHASE ONE (1400-1500 CALORIES)

WEEK ONE

A typical KETO diet is a high-fat diet that provides 25 g of carbs every day.

MEALRECOMMENDED FOOD



BREAKFAST

Bullet coffee along with any one of the followings:
150 g paneer bhurji
3 egg omelet
2 egg bhurji
130g paneer tikka




LUNCH

Ginger and tomato juice/spinach soup/tomato soup/fresh bottle gourd juice along with:
150 g chicken chili fry
140g paneer chili;
135g fish curry;
150g chicken salad




DINNER

Select any one option:
2 cups grilled spinach along with broccoli and mushroom
Mushroom soup with
100g grilled chicken
110g chicken with a spinach salad

PHASE TWO (1200 CALORIES)

WEEK TWO

MEALRECOMMENDED FOOD


BREAKFAST

Bullet coffee along with:
2 egg bhurji/
Two egg omelets/
2 boiled egg; or
100g paneer and mushroom with fried avocado salad



LUNCH

Grilled or raw cucumber/pear/broccoli/green salad/
1 glass bottle gourd juice along with:
100g paneer in salad/grilled/tikka
form 110g grilled/barbeque chicken


DINNER

100g chicken with tomato gravy
110g fish
120g paneer cooked with tomato/spinach

The third phase includes intermittent fasting. In this plan, we have chosen 11 a.m. to 7 p.m. as eating hours.

PHASE THREE (1000 CALORIES)

WEEK THREE

MEALRECOMMENDED FOOD



BREAKFAST 11 A.M.

Bullet coffee along with:
Almond flour in form of cake or cookies; or
2 eggs/avocado salad; or
Avocado smoothie in almond milk/coconut milk


LUNCH 2 P.M.

  Bottle gourd juice/
plain water along with chia seeds and
lemon; and  Buttermilk; and 
 Lemon water/green tea


DINNER 6:30 P.M.(Must complete before 7 P.M.)


1 cup bone broth/broccoli soup/mushroom soup along with:
4 eggs in any form (boiled, scrammed, curry); or
150g chicken; or
130g fish

Concluding Thought:

You can choose any of the above-mentioned diet plans to cure type 2 diabetes. However, the Keto diet does not work for everybody.

Keto diet was formed from intermittent fasting.

According to research the longer the fast the most benefits it has.

 The benefits of intermittent fasting include a reduction in insulin level, reduction in oxidative stress, and an increase in growth hormones.

On the other hand, Keto has its own benefits.

The benefits of the Keto diet include improvement in weight loss and LDL’s along with rising HDL’s.

Apart from their benefits, these diet plans have their own cons. Keto diet requires restraint and is hard to adapt. 

You can even choose a Mediterranean diet to maintain your blood sugar level. It prevents you from getting heart diseases and stroke.

It helps you to reduce weight, lower cholesterol levels, and maintain normal blood sugar.  

Ayurvedic remedies are extremely helpful for type 2 diabetic patients to lower their blood sugar levels.

Those who face complications of diabetes ayurvedic food items are extremely beneficial.

Certain ayurvedic medications which are very popular nowadays for maintaining blood sugar level are turmeric and amla.

They also enhance insulin sensitivity. You can take these ayurvedic medicines along with your prescribed medication.

They do not have any side effects and prevent further complications.

Ayurveda and yoga not only change your diet but also changes your lifestyle. It helps you to lose weight without compromising your health.

Choosing a nutritious diet is always recommended. Making more meals at home is the best way to lower your risk of type 2 diabetes.  

So, choose your diet wisely.

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