Diabetes Control : Top 15 Diabetic Tips for Indians
Diabetes control is governed by following the right diabetic diet. What
to eat and what not to eat is important for diabetes control and
diabetes cure or diabetes reversal. These are the top 15 diabetes diet
tips from diabetologists and nutritionists. Even if you are pre-diabetic
or borderline diabetic, or diabetes is part of your family, it is
important to follow a diabetic diet to prevent diabetes.
Diabetologist, Dr. Sanjiv Bhambani with Moolchand Medcity suggests, “A
diabetes diet should be high on fibre, must contain milk without cream,
buttermilk, fresh seasonal fruits, green vegetables, etc.” But remember
to consume these components in moderation.
Diabetes diet for Indians should have the ratio of 60:20:20 for carbs,
fats and proteins. The doctor explains, “Per day calorie intake should
be between 1,500-1,800 calories with a proportion of 60:20:20 between
carbohydrates, fats and proteins, respectively.” He adds that a diabetes
diet should “have at least two seasonal fruits and three vegetables in a
Though dry fruits may seem like a healthy snack, it is not a good option
for diabetics, as the fructose can spike your sugar level. Go for fresh
fruits rather than dry fruits for diabetes
control (but there are some restrictions... we’ll come to it). But you can still opt for nuts as a healthy snack.
The doctor shares his recipe for diabetes diet for Indians:
- One teaspoon of methi seeds soaked overnight in 100 ml of water is very effective in controlling diabetes.
- Drink tomato juice with salt and pepper every morning on an empty stomach.
- Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.
Rekha Sharma, President and Director of Indian Dietetic Association,
shares some major diabetes diet pointers that one should follow at home
or at a restaurant.
Whole grains, oats, channa atta, millets and other high fibre foods
should be included in the meals. If one feels like consuming pasta or
noodles, it should always be accompanied with vegetable/sprouts.
Milk is the right combination of carbohydrates and proteins and helps
control blood sugar levels. Two servings of milk in a dailydiet is a
High fibre vegetables such as peas, beans, broccoli and spinach /leafy
vegetables should be included in one’s diet. Also, pulses with husk and
sprouts are a healthy option and should be part of the diet.
Pulses are important in the diet as their effect on blood glucose is
less than that of most other carbohydrate containing foods. Vegetables
rich in fibre help lowering down the blood sugar
levels and thus are healthy.
Good fats such as Omega-3 and monounsaturated fats (MUFA) should be
consumed as they are good for the body. Natural sources for these are
canola oil, flax seed oil, fatty fish and nuts. These are also low in
cholesterol and are trans fat free.
Fruits high in fibre such as papaya, apple, orange, pear and guava
should be consumed. Mangoes, bananas, and grapes contain high sugar;
therefore these fruits should be consumed lesser than the others.
A large meal gives rise to higher blood sugar in one’s body, therefore
it is essential to take small frequent meals to prevent both higher and
very low blood sugar values and keep them constant. Small in between
snacks can be dhokla, fruit, high fibre cookies, butter milk, yogurt,
upma/poha with vegetables etc.
A person with diabetes should follow a diet
which is low in carbohydrates, high in fibre and contains adequate
amounts of proteins, vitamins and minerals; and avoid fatty foods and
sweets. He/she should also take frequent small meals (5 meals pattern).
What not to do:
Artificial sweeteners can be used in cakes and sweets for diabetic people (in moderation).
Have lots of fluid.
Limit intake of alcohol.
Should you have non-veg?
In non-vegetarian diet, seafood and chicken can be taken rather than red
meat as red meat contains higher amount of saturated fats. Also,
patients with high cholesterol should avoid egg yolk and red meat.
The diabetes diet for Indians includes carbohydrates, proteins and fats.
As always, a balanced and planned diet can build and improve personal
health. A controlled diabetes diet may seem like a drag and bore, but a
good cook can add life to a diet. Time to call up mom and experiment