Best Indian Diet Chart for Diabetic Patients

INDIAN DIET CHART FOR DIABETIC PATIENTS

 Diabetes diet is a condition, in which medicine & diet are vital in the management of the disease. Why do you sacrifice your favorite foods? You all know, food is the best medicine in the world. An integrated approach of a diabetes diet that contains nutrients as well as one which decreases the body glucose levels is recommended.

Common myths pertaining to diabetic diet

The diabetic adult population in India is estimated to be around 72.96million. These figures indicate the shooting incidence rates. The diet of a diabetic person is not something very odd or distasteful. Most of us have a belief that a diabetic diet is something that is less flavored or not delicious. But these are all wrong notions.

Real scenario, Know your body

Nowadays we have accessibility to all types of fruits, veggies, meat or fish. Creating a tasty disease-specific menu is always challenging. These are very simple things that do not need any professional interventions. Hospitals have dieticians or nutritionists to design a menu for such patients.

In other words, hospitals provide professional advice through dieticians. That is perfect, but remember you can also do it for yourselves. Because you know your body requirements than anyone else. You can observe or identify the minute changes of your body. Hence you can design your diet depending on your immediate needs of the body.

The only thing to be aware is to have knowledge about the indicated foods & the contraindicated ones. The dietary requirements also vary according to age, disease condition, sex, etc.

Most of the diabetes persons are on medications & the disease is in the controllable range. The dietary changes can bring miraculous changes in the body. Diabetic diet and Food is the best medicine that can manage all body dysfunctions. Hence deciding on your food is very crucial.

 What to eat? How much? & what not to?

diabetes-patient-breakfast

The main issue faced by diabetic patients is following the same diabetic diet for years or decades. Isn’t it very primitive? Yes, of course, when you have a wide range of food options available. The main rule to be followed is to include food that has a low glycemic index or in other words, choose foods that do not increase your blood glucose levels. How simple is that? Diabetes as everyone sees, it’s avoiding all your favorites. Not exactly, but this is being commonly practiced for years.

In general

Let’s discuss some of the simple dietary changes that anyone can follow.

A common myth is to avoid sugar of any kind, most importantly the white sugar, but with the proper diet plan you can enjoy your desserts too

Stop consuming Fruit sauces or jams, they contain sweetening agents, harmful preservatives too.

Refrain from Bottled fruit juices, canned fruits like pineapple, strawberries. They contain artificial sweeteners.

Sweet pickles or sweet chutneys are to be avoided. Look for the labels & spot any unwanted sugars that may enter into your body.

Avoid eating large portions, instead, eat consistently in small quantities

Goodbye to high-calorie foods like Pizza, burgers, hotdogs, etc. Make your customized burgers with whole grain or lean meat with enough lettuce. Likewise, make your pizza & hot dogs with homemade sausages. The sausages in the market contain high sodium which is bad for cardiac health

Never skip breakfast or meals. This is very necessary as it can lead to fatality in all persons irrespective of diabetes or any disorders. Skipping food is not a solution to diabetes as it’s a common practice among young diabetic friends. This will make your body more vulnerable to other metabolic dysfunctions. It adds weight to your body rapidly. So it is wise to avoid this practice.

Diet & Lifestyle changes for Diabetes

Diet & Lifestyle changes for Diabetes

As per researches, self-awareness, medicines, a balanced nutritional low glycemic menu, lifestyle changes, counseling or supportive therapies, etc. are very essential in managing diabetes. This method of approach is very ideal & less complicated. Recent years show vast researches in the field of diabetic nutrition. It is high time to incorporate all the thoughts for a perfect diabetic diet.

Also, lifestyle changes are inevitable as food. The habit of eating out is a common culture nowadays. The changing food culture greatly influences the body’s metabolism & invites many lifestyle disorders in the future. Food taken in small quantities intermittently is best in managing diabetes. This reduces body fatigue & keeps your stomach full.

If consumed wisely food is more effective than medicine. The same food causes diabetic diet if consumed in the wrong way. But if taken in needed proportions it acts an elixir to your body. The power of a balanced diet is just amazing.

Control your cravings- how?

Yoga & meditation to control diabtes

To follow a specific diet, you should have a controlled & balanced mind too. Yoga & meditation can help to overcome any psychological fluctuations. Yoga also helps to burn the excess fat in the body. It synchronizes the body’s metabolic functions like digestion, hormonal secretions, excretion, etc. Some of the yogasanas if practiced daily can control the unwanted food cravings. Yoga can ease the digestion & helps to regulate the appetite.

We cannot simply just talk about the only diet when it comes to diabetes. Not only a balanced low glycemic diet is essential, but also a good level of physical activity is mandatory. Physical activity can be of any kind as long as your body is capable of doing it. It can be short walks, light jogging, small warming up exercises, etc. are of great benefit to the body.

Planning a tasty diabetic menu

Planning a tasty diabetic menu

Planning a diet requires great care because it should be nutritional & should not elevate the blood sugar levels. Everyone long for tasty foods, no matter even if the food is full of nutrients & not tasty, then it is very difficult to continue the plan. There is no need to compromise on taste.

Focus on a high fiber diet with healthy carbohydrates which are slow releasing like full-grain products. Fat should be monitored, preferably it is good to rely on healthy fats like unsaturated fats. Peanut butter or olive oil is a good choice.

Diet chart consisting of the South, North, East & West Indian foods

Early morning

A glass of plain Boiled water, Amla or Indian gooseberry water, bitter gourd water, Fenugreek water, etc.

Breakfast 

Breakfast for diabetes

2Toasted whole grain bread with a spread made with Avocado & egg, with green tea

Or 2 Gobi/ palak/carrot parathas or 2 Roti plain or chapattis with mixed vegetable khurma with zero oil

Or

2 idli/wheat or ragi dosas/steamed whole grain cakes or wheat puttu with Sāmbhar/egg curry/coconut or tomato chutney, half bowl boiled pulses sprouts

Or

1 cup oats upma with stir-fried vegetables with skimmed milk flavored with grounded cinnamon

Before lunch/Pre-lunch

1 small bowl of mixed fruit salad made with apple, guava, papaya, pear or any of these. No added sugar

Or

The homemade fruit pulp of guava/pear

Lunch

Lunch for diabetes

1-2 Egg paratha without oil/1palak or spinach roti/ methi roti with homemade bitter gourd/beetroot pickle

Or

Half bowl brown rice pulao made with carrot, tomato, broccoli & cauliflower with cucumber- avocado- lemon salad,

warm coriander/ dry ginger drink

Or

Half bowl brown rice with baked chicken/pan-grilled sardines/ lean meat with onions & garlic, salad with tomato & lettuce

Seafood salad with grilled anchovies, sardines, tuna & onions- optional with meal

Or

2 plain roti /half bowl rice with chicken or fish curry, homemade pickled amla which is oil-free with less salt

Drinks- buttermilk with lemon leaves or mint/ jeera water

Special salads- yogurt with tomato & onion or boiled sprouts with grated coconut

Snacks

Pan grilled nuggets/pakodas made with sprouts & chopped onion

Or

Steamed whole grain flour cakes stuffed with grounded nuts or coconut

Or

Khichdi with veggies or semolina boiled with vegetables, onion, ginger, etc.

Or

Pancakes made with millet flour/whole grain with honey spread

Or

Mixed Chana/corn/ peanut/ green pea chat- spice level low

Drinks- coffee/tea/green tea/ oat-apple drink

Dinner

Soup with chicken & broccoli/cabbage/carrot/mushroom

Or

The sandwich made from whole grain bread with tuna or sardines- no mayonnaise or dips

Or

1 roti/chapatti stuffed with vegetables, chicken or mushroom, Salad with cucumber& apple

Or

Porridge made with oats/broken wheat, fenugreek leaves, honey

Or

2Wheat dosa with tomato –bitter gourd chutney

Drinks- warm boiled water, ginger tea

Before bed

1Almond nut/ 2 walnuts with warm water

Or

1 glass unsweetened warm low-fat milk

How does the diabetic diet influence your body?

drinking-water

Drinking plain water or amla water is the best way to detoxify your body. All the waste materials or toxins accumulated in the body or various metabolic bi-products are washed off. This is very important to start your day.

Breakfast is brain food as per the experts. So a good nutritious breakfast is necessary to maintain blood glucose levels. This energizes your remaining day hours. If breakfast is proper, then you get the appetite timely during lunch & dinner. For diabetic persons, the above chart gives an extensive menu. It includes a fiber-rich nutritious diet.

You can pick your favorite veggies or fish or meat of your choice provided they no longer interfere with your blood glucose levels. It is always good to avoid any type of processed food. For example cornflakes or cereal bars available in the market. They are never a safe option. Most importantly never skip breakfast as it is your first food of the day.

favorite veggies

Just before lunch, it is advisable to eat some fruits or boiled veggies. You can also opt for fruit juices. This cools your body & prepares you for your lunch.

Lunch should include either brown rice or rotis made from millet flour/wheat flour. You can have curries with sardines, tuna or anchovies. Just make sure that you are eating the right quantity of food & not in excess. Eat according to your appetite.

Don’t eat too much if you are not hungry. Drinks like buttermilk can provide minerals, vitamins, & other nutrients to replenish your body. Chicken is a good source of protein. So include in your menu as a curry option with fewer spices & oil. You can also make non-vegetarian salads. Avoid all types of fried foods especially fish fry, fried meats, heavy oiled pickles. The best option is to rely on homemade foods.

You are not restricted from snacking. Here we have covered some of the snacks which are tasty & nutritious. The snacks you choose should always complement your body health. Snacks for diabetes are different from normal crisps & chips. You can have nuggets of your choice but oil-free, use pan-grilled ones for your body.

Oil-free pancakes made from whole grain flour with shredded chicken, veggies of your choice are tasty options. You can also make salads with sprouts & grounded nuts. It is healthier to drink herbal drinks such as cumin water, ginger tea rather than regular coffee or tea. Occasionally you can enjoy your coffee or tea.

During dinner, eat freshly prepared foods. You can include vegetables of your choice along with chicken or fish. Fish are a source of good fat for your body. It is healthy to consume a small piece of fish with your regular dosa or roti. You can consume drinks made from cooked fruits along with oats. Apple or guava can be cooked then blend to a pulp. The pulp is then added to the cooked oats. This is an excellent drink with rich flavor.

Before going to bed, avoid heavy foods or leftovers from your lunch /dinner. You can drink warm low-fat milk or amla water.

milk

CONCLUSION

Diabetes diet chart contains a wide range of options to choose for your daily menu. You can always prefer to eat your favorite foods in a healthy as well as tasty way. Diet Changes are focused on maintaining your blood sugar levels & nutrient balance of the body. All these depend upon the severity of your disease condition. It is recommended to consult with your doctor for expert advice. This food options listed mainly redesigns traditional diabetic food practice. You can always make your own healthy choices. Live happily with diabetes by enjoying your favorite foods.

How to choose Diabetes-Friendly Shoes?

When the Shoe Fits : Diabetic Footwear

Everyone needs good footwear. But when you have diabetes, diabetic footwear is about more than just fashion.

It’s estimated that up to 50 percent of people with diabetes have peripheral neuropathy, a type of nerve damage that affects your ability to sense pain and hot or cold temperatures. And as many as half may have no symptoms. “Normally, if you have a blister, you feel it and stop wearing a certain shoe. But if you don’t have sensation in your feet, you may keep wearing the shoe and walking on the area that’s sore,” says Monara Dini, D.P.M., a podiatrist in the Center for Limb Preservation at UCSF Medical Center. Those pressure points can turn into foot ulcers and cause a cascade of problems. But the right diabetic footwear can go a long way toward keeping serious foot complications at bay.

Since shoes break down over time, take inventory every 6 to 12 months. How do your feet feel in the shoes? Have any parts of the shoe worn down? Telltale signs shoes need to go: they do not feel as supportive, the heel caves to one side or is worn down, the forefoot shows excessive wear, and the lining is thinning or tearing. Walking and jogging shoes should be retired at 300 to 500 miles, or at least every 5 months. When you’re ready to hit the store, keep these tips in mind.

LOOK FOR FOOT FRIENDLY FEATURES

Shoe Fits Diabetic Footwear

Start with a good supportive sole. “Cushioned outer soles, like EVA soles on running shoes or Vibram soles on some dress shoes, are shock-absorbent,” says John Giurini, D.P.M., chief of podiatry at Beth Israel Deaconess Medical Center.

Opt for shoe fits made from a breathable material like fabric or soft leather, and with laces or Velcro, which let you adjust the fit to your feet. A padded tongue and collar (the rim around the shoe) will cushion your feet and ankles. If you have hammertoes or Charcot’s joint, look for extra-depth shoes to accommodate these structural foot changes. Giurini recommends steering clear of rigid leather or rubber shoes and slip-on styles like loafers.

Walking or athletic shoes are a good choice for everyday wear. For vigorous activities like hiking, it’s even more important to find a shoe that fits well and protects your feet and ankles. “There’s a lot of up and- down movement when you hike, so it’s important to stop and check your feet regularly,” advises Dini.

While wearing sandals and flip-flops may seem like the perfect way to stay cool during warmer months, open-toe styles don’t safeguard your toes and feet. “The straps can also put pressure across the foot and lead to sores,” says nurse and certified diabetes educator David Miller, RN, M.S.Ed., diabetes care coordinator for Community Health Network in Indianapolis.

TRY THEM ON

fit Diabetic Footwear
There’s only one way to tell if a shoe fits— try it on. Since your feet change shape and size over time, have them measured by a certified shoe fitter or pedorthist each time you buy new shoes. (You can find one at abcop.org.) Shop at the end of the day when your feet tend to be bigger. And if you have inserts or orthotics, don’t forget to bring them!

When you try on a pair of shoes, stand up. “You should have about an inch of room at the end of your toes,” says Karen Andrews, M.D., an associate professor in the department of physical medicine and rehabilitation at the Mayo Clinic. “Make sure your foot has space to spread and the shoe is wide enough to accommodate your foot without creating pressure points,” she says, but not so much space that your foot slips side-to-side. Feel inside the shoe too. Seams or bulky linings can bunch up and cause hot spots.

DON’T AIM FOR SNUG

the Shoe Fits : Diabetic Footwear
With neuropathy, the decreased sensation in your feet can make it hard to determine if a shoe fits. “Oftentimes, people choose a shoe that’s too small. They perceive the snug feeling like a good fit, but it can be too tight,” says Giurini. A narrow toe box can squish your toes and cause corns, calluses, and other injuries

PAY ATTENTION TO YOUR SOCK

PAY ATTENTION TO YOUR SOCK

Socks provide an extra layer of protection between your shoe and skin, reducing the risk of blisters. Melissa Joy Dobbins, M.S., RDN, CDE, recommends seamless, moisture-wicking styles that keep your feet dry and don’t pinch around the calves or ankles. Look for breathable material like cotton, wool, or acrylic, especially for exercise. A little extra padding on the heel and ball of the foot helps too.

BREAK THEM IN SLOWLY

new pair of shoes
It’s exciting to get a new pair of shoes, but don’t wear them all day right out of the box. “Wean into wearing new shoes the first week,” says Andrews. Start with an hour the first day and add 30 minutes each day. Once you get to three hours with no hot spots, you’re good to go. Not sure your shoes are right for your feet? Your podiatrist can evaluate them.

DO YOU NEED INSOLES?

Bunions, hammertoes, and other changes to the shape of your foot can create pressure points and sores. Custom inserts can be molded around these problem areas and disperse the shock, allowing the area to float rather than hit the ground directly. Ask for inserts specifically designed for people with diabetes, which provide three layers of protection and support. “Over the- counter insoles could be appropriate for common conditions like plantar fasciitis or foot or ankle pain, but significant foot problems usually will require a custom solution,” says Giurini.

DO YOU NEED “DIABETES-FRIENDLY SHOES”?

If your blood sugar is in your goal range and you don’t have a history of foot ulcers or neuropathy, stick with  Shoe Fits from your local store. If you have a history of serious diabetes-related foot disease, therapeutic shoes may help. They’re designed to redistribute the forces applied to your feet when you walk, reducing your risk of foot ulcers. Medicare Part B may help pay for therapeutic shoes and inserts. If you qualify and have a prescription from a podiatrist or another qualified physician, you’ll be fitted by a podiatrist, pedorthist, or orthotist and receive either one pair of extra-depth shoes and up to three inserts, or one pair of custom-molded shoes or inserts and up to two additional inserts each year.

HAPPY + HEALTHY FEET

HAPPY + HEALTHY FEET

1. Check your feet every day. Look for redness, swelling, blisters, or skin or nail changes. Use a mirror or ask for help if you have trouble seeing your feet.
2. Wash your feet daily. Use warm, not hot, water and dry well after washing, especially between your toes.
3. Keep your toenails trimmed. Your podiatrist can help with this too.
4. Don’t go barefoot. It’s easy to step on something and hurt your feet, so keep them covered, indoors and out.
5. Shake out your shoes. There may be a stray rock (or LEGO!) hiding inside.
6. Visit your podiatrist. Get a complete foot exam annually (or every two to three months if you have neuropathy).