Here is a diabetic diet plan to follow that is based on everyday Indian foods easily available everywhere. Photo from Diabetesmagazijn.nl on Unsplash
This is what a diabetic diet plan for Indians over 50 should be like
There were times when I personally struggled to keep my parents' sugar levels under control. After researching the internet and consulting medical experts, I have a simple one Diet plan for diabetics that was based on everyday Indian foods that were readily available anywhere, anywhere.
The nutrition plan that I have created and listed here is a general one. Please talk to your doctor before using it, especially if you have any health problems other than diabetes.
Kickstart the morning
While following a vault Diet plan for diabetics Based on Indian food, you need to start your day with a glass of lukewarm water. This helps in flushing out most of the toxins that have built up in the body. A great way to stabilize your blood sugar levels is to soak a teaspoon of methi, also known as fenugreek seeds, overnight.
Break quickly overnight
Breakfast is an important meal for diabetics. A great way to break the night fast for Indians over 50 can include these options …
- A cup of sugar free tea / coffee / buttermilk / chaas
- A bowl of porridge / dalia / oats with vegetables and cottage cheese
- Two small rotis filled with green vegetables
- Moong dal / besan chila with paneer filling
- Vegetable noodles / oats / upma
- A boiled egg with a bowl of milk and oats
For the sleepy morning
Diabetics need to eat something every few hours. This is to avoid a very long break between two meals. After a break of two hours, a mini meal plays an important role. This mini meal doesn't have to be very complicated as it can include any of these options …
- A handful of toasted chana with a cup of green tea
- Any whole fruit like pear, apple, orange, guava
- A bowl of mixed seasonal melons or berries can also be a part of this meal
Lunch has to be healthy
A nice healthy lunch consisting of one Indian diet always feels full until the next snack. Healthy eating is a very important part of wellbeing for Diabetics over 50. You have to make sure there is a sufficient amount of protein in your diet.
- A bowl of any seasonal vegetables such as pumpkin, bottle gourd, bitter gourd, sponge fingers with dals such as Black Gram aka Kala Chana / mung sprouts / chicken or fish, plus 2 whole grain rotis and a plate of salad
- Summer lunch can be a large bowl of vegetable oat khichdi with cottage cheese
- When you're not really hungry, make a cucumber, onion, and tomato salad and eat it with a thin whole grain khakhras or two.
- A bowl of brown rice with mixed vegetables and whole dal.
Snack in the evening
This second snack is of paramount importance all in one Diet plan for Indian diabetics. That must be very healthy. This evening snack must be planned around your tea time. It may be…
- A handful of toasted chana with a little murmura or puffed grains like bajra.
- Add a bowl of bhel of puffed grains like bajra with cucumber, tomato, onion, and coriander chutney.
- Simple or masala khakhra
- If you're not drinking tea or coffee, you must have plain buttermilk.
- An open wholemeal bread sandwich with cucumber, tomato and green chutney. Please no butter, cheese or mayonnaise.
Now you have a diabetic Indian diet plan that uses all of the readily available Indian foods. Photo by Nadine Primeau on Unsplash
Celebrate the day with a healthy yet light dinner
Dinner for Indians over 50 according to a Diet plan for diabetics should be the healthiest and an early one. Dinner can be anything if properly planned. Dinner can …
- Two whole grain chapatis with a bowl of vegetables like mustard / bathua / spinach / methi / soy green / cholia or green chana / soy pieces / fish or chicken and salad.
- A quick dinner can be a bowl of vegetable oats with homemade soup.
- A healthy and light dinner option can be a plate of fresh green salad with multigrain roti and 1 bowl of dal sprouts.
- It is important to avoid all starchy foods like potatoes, polished white rice, etc. You can choose any of the available vegetables, but avoid yam and colocasia.
Before you go to bed
To shorten the long break until the next breakfast, have a cup of yellow or golden milk made by adding organic turmeric to the milk. If necessary, you can add a few almonds and walnuts. It's important to keep it in a controlled amount.
If you want to lose weight and create an individual nutrition plan, you can participate in the IWB Weight Loss Program.