Diet plan grocery list
Brown rice
Lentils
Chickpeas
Spinach
Tomatoes
Cauliflower
Bell peppers
Cucumber
Carrots
Green beans
Onions
Garlic
Turmeric
Ginger
Fenugreek seeds
Cinnamon
Whole wheat flour
Quinoa
Oats
Almonds
Walnuts
Salmon
Chicken breast
Tofu
Greek yogurt
Cottage cheese
Eggs
Avocado
Oranges
Berries
Apples
Green tea
Flaxseeds
Diet plan overview
The indian diet plan for type 2 diabetes is carefully structured to help manage blood glucose levels through a balanced intake of low-glycemic index foods. It emphasizes whole grains, lean proteins, and fiber-rich fruits and vegetables to stabilize blood sugar.
Portion control and regular meal times are key components of this diet to prevent blood sugar spikes. Snacks like raw vegetables or nuts are recommended to maintain energy levels without causing glucose levels to rise sharply.
Foods to eat
- Whole Grains: Choose fiber-rich grains like barley, quinoa, and whole wheat to help manage blood sugar levels.
- Leafy Greens: Spinach, kale, and other dark leafy vegetables are low in calories and carbohydrates.
- Lean Protein: Incorporate chicken breast, fish, and plant-based proteins to maintain muscle mass and manage weight.
- Low-GI Fruits: Apples, berries, and pears, which have a lower glycemic index and help in managing blood sugar spikes.
- Legumes: Beans, lentils, and chickpeas are great for fiber and protein, aiding in blood sugar regulation.
✅ Tip
Manage your type 2 diabetes by incorporating bitter gourd (karela) in your meals, which naturally helps in regulating blood sugar levels.
Foods not to eat
- Refined Sugars: Avoid sweets, chocolates, and sugary drinks that can cause rapid increases in blood glucose.
- High-GI Foods: Stay away from white rice, bread, and other high-glycemic foods that can spike blood sugar levels.
- Fatty Cuts of Meat: Reduce intake of high-fat meats which can lead to weight gain and impact glucose metabolism.
- Fried Foods: Limit fried and greasy foods that are unhealthy and may affect blood sugar control.
- Full-Fat Dairy: Opt for low-fat versions to help manage calorie intake and blood sugar levels.
Main benefits
The Indian diet plan for type 2 diabetes focuses on low glycemic index foods to help manage blood sugar levels effectively. Meals are rich in fiber from whole grains and legumes, which slow down glucose absorption and improve glycemic control. The inclusion of bitter gourd and fenugreek seeds in the diet has been shown to have a beneficial effect on blood sugar regulation. Furthermore, the moderate use of healthy fats like mustard oil can aid in improving insulin sensitivity, essential for managing diabetes.
📊 Around 12% of the US population has diabetes (Source)
How to budget on this diet plan
Managing your diet for type 2 diabetes doesn't have to break the bank. Opt for seasonal and locally sourced fruits and vegetables to save money while ensuring freshness and nutritional value. Incorporate more plant-based proteins like lentils, chickpeas, and tofu into your meals, which are not only affordable but also rich in fiber and essential nutrients. Plan your meals ahead of time to avoid impulsive purchases and stick to your budget. Lastly, consider buying in bulk for pantry staples like whole grains, nuts, and seeds to save even more in the long run.
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Meal plan suggestion
7-Day Meal Plan for Indian Diet Plan for Type 2 Diabetes
Day 1
- Breakfast: Oats with Greek yogurt, berries, and flaxseeds
- Lunch: Quinoa salad with chickpeas, bell peppers, tomatoes, and cucumber
- Dinner: Grilled salmon with steamed spinach and cauliflower
- Snack: Apple slices with almond butter
Day 2
- Breakfast: Whole wheat toast with avocado and a boiled egg
- Lunch: Brown rice with lentils, sautéed with onions, garlic, turmeric, and ginger
- Dinner: Tofu stir-fry with green beans, carrots, and bell peppers
- Snack: Greek yogurt with walnuts and cinnamon
Day 3
- Breakfast: Smoothie with Greek yogurt, spinach, berries, and flaxseeds
- Lunch: Chickpea and quinoa bowl with tomatoes, cucumbers, and onions
- Dinner: Grilled chicken breast with steamed broccoli and carrots
- Snack: Orange slices with a handful of almonds
Day 4
- Breakfast: Oats with Greek yogurt, apple slices, and cinnamon
- Lunch: Brown rice with tofu, spinach, and cauliflower curry
- Dinner: Baked salmon with green beans and bell peppers
- Snack: Cucumber and carrot sticks with Greek yogurt dip
Day 5
- Breakfast: Whole wheat flour pancakes with berries and Greek yogurt
- Lunch: Quinoa and lentil salad with tomatoes, cucumbers, and onions
- Dinner: Grilled chicken breast with sautéed spinach and cauliflower
- Snack: Avocado and almond slices
Day 6
- Breakfast: Smoothie with Greek yogurt, spinach, apple, and flaxseeds
- Lunch: Chickpea curry with brown rice, onions, garlic, and ginger
- Dinner: Tofu stir-fry with green beans, carrots, and bell peppers
- Snack: Greek yogurt with walnuts and cinnamon
Day 7
- Breakfast: Oats with Greek yogurt, orange slices, and flaxseeds
- Lunch: Brown rice with lentils, sautéed with onions, garlic, turmeric, and ginger
- Dinner: Baked salmon with steamed spinach and cauliflower
- Snack: Apple slices with almond butter
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on May 22, 2024
- Updated on Nov 1, 2024