Indian Diet plan for type2 diabetes

Indian Diet plan for type2 diabetes

Type 2 diabetes is an extremely common problem in the Indian population. There are currently over 77 million people in India who suffer from this condition and many of them have trouble controlling their blood sugar values. The problem with having type 2 diabetes is that it is riddled with complications. Conditions ranging from heart attacks, strokes, eye disease, nerve disease and even skin disease are all side effects of type 2 diabetes. But the uncertainty of what foods to eat, what foods to avoid and the challenge of sticking to a diet plan are some common issues many diabetics face.

Before we going into the diet plan, it is important to know that the Indian diet is extremely rich in carbohydrates. This means that a large portion of our food consists of starches and carbohydrates that may not necessarily be good for health.

Making the sugar level in control is a big thing, which can be controlled by breaking up the foods which we eat. For a change you can create a has tag #breakup with sugar. A diabetic should have the food break up atleast 2 hours once in small quantity.

 

What is the glycemic index?

The glycemic index (GI) tells us how quickly foods containing carbohydrates affect your blood sugar level when we eat them. According to American Diabetes Association (ADA), GI scores are rated as:

• Low: 55 or below
• Moderate: 56 to 69
• High: 70 and above

If the glycemic index is low, the sugar level in the food you intake is low. This can help your body to do changes in body after the meal. You can control glycemic response by limiting your portion of carbs and/or by consuming low-GI foods.

Now let us see which vegetables, fruits, some common foods have what glycemic index.

You should start your day with a glass of water along with any functional food like fenugreek seeds, amla powder, cinnamon (whichever suits you well). Wait for 10 minutes and have 8-10 almonds or 1-2 walnuts or 1-2 teaspoons of flaxseed – you can have them every day on a rotational basis.

Low Glycemic foods:

Most whole fruits have a low to moderate GI. Many fruits are also packed with vitamins A and C, as well as fiber. The common fruits with low glycemic index are cheery, grapes, apple, orange, plums, strawberry, bananas, dates, guava, few pieces of pineapple.

The vegetables are also low in calories and carbohydrates, making them some of the few foods that people with diabetes can enjoy almost with abandon. The common vegetables with low glycemic index are carrot, green peas, onion, greens (spinaches), tomato, cucumber, mushroom, cabbage, cauliflower, amlas.

On the other hand you can intake brown rice, whole grain pasta, barley, beans which have low GI.

Boiled chicken, fish, low or non-fat milk, low or non-fat yogurt(curd), vegetable soup are good sources of proteins.

 

Fatty fish, green leafs, green vegetables, cinnamon, boiled egg, chia seeds, turmeric, nuts(almonds, cashews, pista, walnut), strawberry, ginger,  garlic, jowar, bajra.

High Glycemic foods:

A diabetic must avoid high glycemic content foods which may cause the increase in blood sugar level. The white bread, white rice, glucose, popcorn, ice-cream, oatmeal, watermelon, potatoes, macaroni, cheese, dry fruits.

The existing evidence suggests that replacing carbohydrates higher on the glycemic index with carbohydrates lower on the glycemic index reduces the risk of developing Type 2 diabetes.

The Glycemic Index Diet can be confusing, since some healthy foods have a much higher glycemic value than unhealthy foods. In addition to give you clear cut plan, I have provided you the 7 day plan for diabetic for vegetarian and non-vegetarian. See my next blog for the & day plan for diabetic. See the below link for your 7 day diet plan for diabetic,

https://nupath2health.blogspot.com/2020/07/simple-7-days-diet-plan-for-diabetics.html