Diabetic Diet Chart: Food to Eat & Avoid

No special diabetic food chart needs to be planned for a diabetic person in your family. He/she can enjoy the same meal. Here’s what a diabetic person needs to watch out for!

Managing diabetes is easy if you eat right and make some lifestyle modifications. Most people having diabetes are often confused about what to eat and what to avoid. Even if you are a prediabetic or borderline diabetic, you must know how to control and manage it by following a proper diabetic diet chart.

Plan a healthy diabetic diet chart

Your diabetic food chart should have the ratio of 60:20:20 for carbohydrates, fats and proteins. The per calorie intake should be anywhere between 1,500 and 1,800 calories everyday keeping in mind the proportion of 60:20:20 for carbohydrates, fats, and proteins.

Also, the diabetic diet chart must include seasonal fruits and green leafy vegetables. Many diabetics also eat dry fruits as an alternative to unhealthy snacks. But, they are not good for them as the fructose in dry fruits can spike sugar levels. Fresh fruits are any day a much healthier option.

A diabetic food chart should be –
• Loaded with fibre
• Must have milk without cream
• Buttermilk
• Lean proteins
• Fish
• Green vegetables

But these foods must be consumed in moderation. The protein intake must have all the nine essential amino acids and less saturated fats which might risk your heart. A diabetic must eat small meals, for instance, follow the five-meal pattern.

Another important factor to be kept in mind while deciding on the diabetic diet chart is the glycemic index (GI) of the food item. GI indicates the rise in blood sugar a particular food item causes. Foods with low GI are recommended. So, avoid sugary beverages, dairy products and alcoholic drinks.

Diabetic diet chart

Here are some options for breakfast, lunch and dinner for a diabetic person. Include as many foods as possible and control your sugar levels!

BREAKFAST

Option 1 Option 2 Option 3 Option 4
1 bowl of upma / poha with 1/2 bowl of vegetables & 1 fruit 1 bowl of cornflakes, 1 cup skimmed milk & 1 fruit 1 glass vegetable juice (any), 1 fruit, 2 egg whites & 1 slice brown bread 1 stuffed roti, 1 bowl of curd & 1 fruit

LUNCH AND DINNER

Option 1 Option 2 Option 3 Option 4 Option 5
2 rotis, 1 bowl of vegetables and 1/2 bowl of dal (any) 1 roti, 1/2 bowl of steamed rice, 1 bowl of vegetables and 1/2 bowl of dal 1 bowl of steamed rice, 1 bowl of vegetables and 1/2 bowl of dal 1 small-size roti, 1 slice of brown bread, 1 bowl of vegetables and 1/2 bowl of dal 2 slices of brown bread, 1/2 bowl of vegetable soup, 1/2 bowl of sprouts salad and 1 vegetable cutlet

Special foods for diabetes

Bitter gourd (karela): it contains high dosage of ‘plant insulin’ which lowers the blood sugar levels. Drink karela juice on an empty stomach every morning. You can also powder the seeds of karela (measuring 2 teaspoon), mix with water and drink it.

Fenugreek (methi seeds): It is the most common food used to control diabetes. Gulp a teaspoonful of these seeds with a glass of water daily. You can also soak the seeds overnight and drink it the next day.

Indian blackberry (Jamun): This fruit is effective in controlling diabetes. Powder the stone of the fruit and eat it. It contains glucoside which prevents the conversion of starch into sugars.
Garlic: Garlic lowers blood sugar levels as it is rich in potassium, zinc and sulfur, which are components of insulin. Take about three to four flakes of freshly crushed garlic daily.

Onion: Because of its digestive properties, onion works against diabetes. Raw onion is more useful.
Flaxseeds: This is the richest source of omega-3 fatty acids. Flaxseeds help control diabetes because it maintains the sensitivity of the cell membrane and facilitates insulin.

Diabetic Food Chart: Foods to avoid

Think twice before including these foods in your diabetic diet chart –
• Nachos – as they are full of fats and calories
• High-carb drinks such as flavoured coffee
• Biscuits – they’re high in calories, fat and sodium
• Sugary foods such as soda, sweets and desserts – they lack nutritional values and can cause sharp spike in blood sugar levels and weight gain
• Fresh fruits – they’re rich in fibre
• Deep-fried Chinese starters and French fries – fried and loaded with fats
• White rice, flour and bread – they’re refined starches that increase glucose levels
• Avoid full-fat dairy products made with whole milk such as cream, full-fat yogurt, ice cream and full-fat cheese
• High-fat cuts of meat – high in saturated fats, raise cholesterol levels and cause inflammatio

Follow this guide and you’ll see a drop in your blood sugar levels!