Indian diet plan for type 2 diabetes

Written byListonic team

Updated on Nov 1, 2024

Manage type 2 diabetes with a specialized Indian diet plan. It focuses on low-glycemic index foods like whole grains and lentils, along with fiber-rich vegetables and controlled portions to help maintain stable blood sugar levels.

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

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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.

Indian diet plan for type 2 diabetes exemplary product

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.

Indian diet plan for type 2 diabetes graph

📊 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

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

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⚠️ 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.

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