Diabetes is a metabolic disorder characterized by abnormally high sugar or glucose levels in the blood. There are two types of diabetes, namely Type 1 and Type 2 diabetes. Type 1 diabetes is caused when the pancreas does not produce insulin to regulate blood sugar, while Type 2 diabetes is caused when the body cells do not respond to the insulin or the pancreas does not make enough insulin.
Chronic high blood sugar levels lead to frequent thirst and urination, fatigue, blurry vision, cuts, and injuries that do not heal fast. Diabetes can also cause several complications such as stroke, heart disease, liver problems, and more. Even though diabetes cannot be cured, its symptoms can be limited, and complications can be prevented with medicines and diet.
Here is an Indian diet chart for diabetic patients, which helps keep the blood sugar levels under control and prevent the onset of other chronic diseases.
Indian Diet Chart for Diabetic Patients
Cinnamon is widely used in India and is easily available in the market. Cinnamon is an integral part of the Indian diet chart for diabetic patients. This is because Cinnamon helps control blood sugar levels and increases the body’s sensitivity to insulin. Moreover, Cinnamon is loaded with antioxidants which protect the body against free radicals.
Cinnamon can be added to Indian curries along with other dry spices. Adding cinnamon powder to tea or coffee is also a suitable way of consuming Cinnamon.
A plethora of whole grains such as Bajra, Whole Wheat, Black Gram Wheat, Bread, Oats, and Quinoa are widely available in the Indian market. Whole grains also feature in the Indian diet chart for diabetic patients. This is because whole grains are rich in proteins and fibers while having low sugar content.
There is a wide variety of green vegetables available in India. Green vegetables are low in digestible carbohydrates, making them suitable for controlling blood sugar and cholesterol levels. Green vegetables are also low in calories but rich in Vitamins and minerals. Vitamin C present in most green vegetables has been shown to reduce fasting blood sugar levels in type 2 diabetes patients.
A number of traditional Indian food preparations are made using green vegetables. Spinach, Bitter Gourd, Peas, Beans, Tomato, Cauliflower, Brinjal, Beetroots, and seasonal vegetables feature in The Indian vegetarian diet chart for diabetic patients. There is no dearth of options when it comes to including green vegetables in your diet.
Saturated fat should not be taken by people who have diabetes. Instead, the diet should include polyunsaturated fatty acids called healthy fats. Healthy fats reduce blood sugar levels by controlling the insulin levels in the body.
There are many sources of healthy fats in the Indian diet chart for diabetic patients such as Fish, Fish Liver Oil, Walnuts, Sunflower Seeds, Pumpkin Seeds, Sesame Seeds, and Flax Seeds.
Natural fats should be a part of the diet chart for diabetic and high blood pressure patients. This is because natural fats control blood sugar levels and lower blood pressure, reduce the risk of heart diseases, and protect the body against inflammation through its antioxidant action.
Coconut Oil, Coconut Milk, Nut Oil, Avocado Oil, and Unsweetened Coconut Cream are good sources of natural fats. Extra virgin olive oil is another important source of natural fats. To this end, extra virgin olive oil can be used to cook vegetables or sprinkle on salad.
Eggs can be included in the diet of non-vegetarian diabetic patients. This is because eggs reduce blood sugar levels by increasing insulin sensitivity. Eggs also have an anti-inflammatory effect on the body. The antioxidants present in eggs protect the body cells against attacks by free radicals and as such should be part of the Indian diet chart for diabetic patients.
The yoke part of the egg should be consumed and not discarded because nutrients are present in the yoke.
Healthy Proteins help increase insulin secretion by the Islets of Langerhans in the pancreas, thereby regulating blood sugar levels. Thus, an Indian diet chart for diabetic patients can include various sources of healthy proteins. Some examples include fish such as Rohu, Pomfret, Magur, and Hilsa, Kidney Beans, Chicken, Tofu, and Lentils.
Pulses and Legumes
Pulses and legumes are very easy to include in the Indian vegetarian diet chart for diabetic patients because they are a staple diet for Indians anyway. Pulses and Legumes have a very low glycemic index, making them highly suitable for managing blood sugar levels. The carbohydrates, fibers, and proteins present in pulses and legumes slow down glucose production in the blood.
Chickpea, moong dal, urad dal, chana dal, and rajma are beneficial for managing blood sugar levels in diabetic patients.
Garlic is widely used in making many Indian food items and is also a prominent member of the diet chart for diabetic and high blood pressure patients. Garlic reduces blood sugar levels and also lowers blood pressure. It also reduces the low-density lipoproteins or bad cholesterol in the blood and has anti-inflammatory effects on the body tissues. Garlic is also low on calories, with a single clove containing just 4 calories.
Dairy products should be a part of the Indian diet chart for diabetic patients. This is because dairy products help improve insulin secretion for keeping blood sugar levels under control. Dairy products are also a rich source of Vitamin D, calcium, and proteins.
Yogurt, cheese, milk, unflavoured soy milk, and low-fat sour cream can be added to the diet of a diabetic patient.
Fruits are perfect alternatives to sweets for diabetic patients and must be included in the Indian vegetarian diet chart for diabetic patients. Fruits have been shown to reduce the risk of developing type 2 diabetes. However, only those fruits which have low or moderate glycemic index should be consumed by diabetic patients.
Recommended fruits include unripe guava, apples, peaches, strawberries, gooseberries, plums, bananas, kiwis, pineapples, and more.
A comprehensive Indian diet chart for diabetic patients provides all the essential nutrients while managing blood sugar levels well. Diet control is essential for diabetic patients, and a correct daily diet plan is necessary.
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