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Indian Diet Chart For Diabetic Patient (The Ultimate Indian Diabetic Diet Plan)

December 6, 2022
21 min read
Indian Diet Chart For Diabetic Patient (The Ultimate Indian Diabetic Diet Plan)

TLDR

  • You can get a personalized Indian diet chart for diabetic patients instantly using the Hint app. 
  • This plan helps you master your daily blood sugar levels and reduce your HbA1c within a few months. 
  • Have a look at the do’s, don’ts, and general diet tips to support you in managing your blood sugar levels.
  • For faster results, track your calories while following the diet plan.

Get Early Access

Contact us at support@clearcals.com for early access and pricing details.

Overview

The Hint app is the first-of-its-kind application where you can get a personalized Indian diabetic diet plan instantly without waiting for any dietitian consultation. 

Just download the Hint app and subscribe to the plan. 

This is an Indian diabetic diet plan with high fiber, low glycemic index foods, and healthy fats. 

You will get this plan personalized based on your diet type, age, gender, height, weight, and physical activity level. 

By changing your lifestyle according to this plan, you can control daily blood sugar levels and reduce your HbA1c within a few months. 

Follow this diabetic diet plan for at least three months for the best results. 

Here are the key benefits, plan duration, and frequently asked questions.

Email us at support@clearcals.com for more details. 

Key Benefits

  1. Easy-to-follow plan based on homemade recipes
  2. Helps control fasting and postprandial blood sugars
  3. Prevents diabetic complications
  4. Reduces the risk of heart disease
  5. Long-term use reduces dependence on the medicines

Plan Type

This is a monthly subscription plan. You can renew it every month, for three months, or once a year.

Diet Types

Taking your dietary preferences into consideration we have the Diabetic diet plan available in 3 different diet types, such as 

1. Indian vegetarian diet chart for diabetic patient

This is a vegetarian diet plan containing plant-based foods and dairy products. It does not include eggs, meat, fish, seafood, and other animal products.

2. Indian ovo vegetarian diet chart for diabetic patient

This diet plan includes vegetarian foods and various egg recipes. It does not include meat, fish, seafood, and other animal products

3. Indian non-vegetarian diet chart for diabetic patient

This plan includes non-vegetarian foods such as meat, fish, seafood, and other animal products in addition to dairy products, eggs, and regular vegetarian foods.

Do’s

  1. Start your day with one teaspoon of fenugreek powder and lukewarm water. It helps control blood sugar levels throughout the day.
  2. Indulge in regular physical activity early in the morning to manage blood glucose levels effectively.
  3. Have your pre-workout meal 15 minutes before starting your exercise. This will help you prevent low blood sugar or hypoglycemia during the workout. 
  4. Eat your breakfast within 30 minutes post-workout. This will help you prevent low blood sugar or hypoglycemia after the workout. 
  5. Eat breakfast along with recommended side dishes such as chutneys, sambar, or boiled egg to make it a balanced meal.
  6. Eat snacks between breakfast, lunch, and dinner.
  7. Drink buttermilk or cinnamon tea along with your snacks.
  8. Include plenty of water to keep yourself hydrated. Track your water intake using the Hint app.
  9. If you are taking insulin, measure medication carefully, and take it on time.
  10. Always eat raw vegetable salad 10 to 15 minutes before a major meal. It helps to control the sugar spiking post-meal.
  11. Avoid large meals to prevent high blood sugar. So, follow the portion sizes included in your plan.
  12. Finish your dinner before 9 pm.
  13. Have your bedtime beverage at least 30 to 45 minutes before you sleep.
  14. Try to sleep before 11 pm every day. Going to bed early reduces fasting blood sugar levels.
  15. Sleep for at least 7 to 8 hours daily.

Dont’s

  1. Avoid taking tea or coffee on an empty stomach.
  2. Avoid sweet fruits and fruit juices as a pre-workout meal. Only eat recommended fruits as a pre-workout meal.
  3. Do not skip your pre-workout meal.
  4. Avoid deep-fried or processed food for breakfast, lunch, and dinner.
  5. Do not skip your mid-morning and evening snacks.
  6. A long gap between breakfast, lunch, and dinner leads to low blood sugar. 
  7. Don't skip your major meals and consume extra food in the next meal as it causes blood sugar fluctuations.
  8. Don’t drink coffee or tea after 6 pm.

 

General Tips

  1. Regularly monitor your blood sugar levels.
  2. Regularity in meal timings is very important to avoid low blood sugar.
  3. Learn the symptoms of low blood sugar and what to do in case of low blood sugar. 
  4. Check for hypoglycemia symptoms such as shakiness, dizziness, sweating, hunger, fast heartbeat, inability to concentrate, confusion, irritability or moodiness, anxiety or nervousness, and headache.
  5. In case of hypoglycemia i.e, blood sugar levels below 70 mg/dl try to have 15 grams of carbohydrate sources like sugar, honey, glucose, and jaggery.
  6. Try logging your food to learn about your meals.
  7. Regular physical activity helps you control blood sugar levels.
  8. Avoid deep-fried foods as they will add extra calories, carbs, and fat to your diet.
  9. Avoid eating fatty cuts of meat and processed or frozen meat as they have high saturated fat. It will increase the risk of heart disease.
  10. Avoid full-fat dairy products as it increases the risk of heart disease.
  11. Avoid foods fats that come from animal products and plant oils such as dalda, coconut oil, palm oil, lard, tallow, butter, margarine, and cheese.
  12. Avoid aerated and caffeinated drinks such as Pepsi, Coke, Fanta, Diet Coke, and soda.
  13. Avoid fasting and feasting as it causes fluctuations in blood sugar levels.
  14. Don’t drink coffee or tea more than twice a day.
  15. Limit the intake of vegetables like potato, sweet potato, yam, colocasia, and arrowroot.
  16. Pick some workout that you love like walking. Try to get at least 30 minutes of workout a day.
  17. Eating a healthy diet and maintaining a healthy weight range. Losing 5% to 10% of your weight can make a huge difference.
  18. Take proper care of your feet. Individuals with diabetes tend to have foot complications. Avoid walking barefoot.
  19. Check for blisters and open-cut wounds.
  20. Get your Hba1c tested once every three months.
  21. Get an eye check-up done once in 6 months to avoid eye-related complications.
  22. Reduce the salt intake to one teaspoon per day to avoid high blood pressure and related complications.

Frequently asked questions (FAQs)

1. What should be the normal blood sugar levels for diabetes patients ?

A fasting range of less than 125 mg/dl and a postprandial range of less than 180 mg/dl is considered normal.

2. What is postprandial blood sugar ?

Blood sugar value measured 2 hours after any meal such as breakfast, lunch, or dinner is called postprandial blood sugar levels.

3. What is HbA1c ?

HbA1c refers to glycosylated hemoglobin levels. It is a test usually done every 3 months and gives an idea as to how blood sugar levels are controlled. A decrease in your HbA1c three months after following this diet plan indicates improvement in your health. 

4. What are the normal ranges for HbA1c ?

For individuals suffering from Diabetes: the HbA1c level is 6.5%  and for prediabetes, it ranges from  5.7% to 6.5%.

5. Can I eat sugar ? How much can I use ?

Any form of sugar is not advised for diabetics. It will increase your blood sugar levels.

6. Is honey better than sugar ?

Both honey and sugar can spike blood sugar levels. Avoid using honey.

7. I regularly sweat a lot between meals. What should I do ?

Sweating is a symptom of low blood sugar. Avoid having long gaps in between meals as it can lead to decreased blood sugar levels and eventually sweating. As recommended in your diet plan, eat snacks between your major meals.

8. How many fruits in a day can I have if I am diabetic ?

Do not eat more than 100 grams of low-sugar fruits. 

9. Can I fast If I am diabetic ?

Fasting is not safe for a person who is diabetic and taking oral hypoglycemic drugs or on insulin therapy. It leads to hypoglycemia i.e low blood sugar levels and has severe complications.

10. Can I have curd/yogurt if I have diabetes ?

Yes, a person with diabetes can have regular homemade low-fat curd.

11. Why is weight loss important to control diabetes if you are overweight ?

If you are overweight, 5 to 10% weight loss helps in reducing blood sugar levels.

12. What is the benefit of cinnamon green tea ?

Cinnamon is a functional food that helps in managing blood sugar levels by making insulin more available for the cells.

13. Can patients with gestational diabetes follow this plan ?

No. This instant diabetic diet plan is for type 2 diabetes patients only. Patients with gestational diabetes should not use this plan. 

14. What is Gestational Diabetes ?

It is a condition in which blood sugar levels are elevated during pregnancy. It typically resolves after the birth of the baby. The nutritional requirements during gestational diabetes different from type 2 diabetes.

15. Can patients with type 1 diabetes follow this plan ?

No. This instant diabetic diet plan is for type 2 diabetes patients only. Patients with type 1 diabetes should not use this plan. 

16. What is Type 1 Diabetes ?

Type 1-Insulin Dependent diabetes mellitus, the body has trouble producing adequate insulin. Patients with type 1 diabetes are recommended insulin therapy and they need to follow a personalized diet plan after consulting a dietitian.

17. Can we reverse diabetes by following this diet plan ?

Diabetes reversal is not proven to be feasible. Only remission is possible. Diabetes remission is HbA1C below 6.5% for more than three months without the use of glucose-lowering medications. You can achieve remission by following this diet plan.

18. How to cure diabetes permanently ?

There's no cure for diabetes, but it's possible to achieve diabetes remission through diet changes and weight loss. You can reach and hold normal blood sugar levels without medication.

19. What is the list of dry fruits that diabetics should avoid ?

Avoid eating dried dates, dried figs, dried apricots, and dried golden and black raisins as they contain high sugar. 

20. Is custard apple good for diabetes ?

Custard apple is rich in magnesium, fiber, vitamin C and flavonoids, recommended for diabetes patients. Though it has a  low GI (Glycemic index) of 54 and a glycemic load of 10, it should be consumed in moderation as it causes weight gain.

21. Is banana good for diabetes ?

Diabetes patients should avoid eating bananas. One piece (100 grams) of banana has 108 kcal and 14.9 grams of sugar. Banana has a high glycemic index of 75. Individuals with diabetes should not eat bananas as it can lead to high blood sugar levels.

22. Is dragon fruit good for diabetes ?

Yes, dragon fruit is good for diabetics. It is high in phytonutrients –  high in betacyanin, vitamin C, and lycopene. It has anti-diabetic properties. 

23. Does pomegranate increase blood sugar ?

No, pomegranates do not increase blood sugar levels. Pomegranate is considered a low glycemic index fruit (GI less than 55) and is high in fiber and hence gets assimilated and digested slowly.

24. Is sugar-free good for diabetes ?

Sugar-free is an artificial sweetener. Diabetes patients should avoid consuming sugar-free and other artificial sweeteners. Eating them may lead to weight gain, poor blood sugar control, metabolic syndrome, weakened immune system, disrupted sleep, and impacts on gut health.

25. What are the complications of uncontrolled diabetes ?

If diabetes is uncontrolled you can have eye problems (retinopathy), diabetic foot ulcers, kidney problems (nephropathy), nerve damage (neuropathy), heart attack, and stroke.

26. Can a diabetic person smoke ?

Quit smoking. Smoking can contribute to insulin resistance, heart disease, lung disease, and other complications. 

27. What is a glycemic index ?

The Glycemic index refers to the ranking of food based on how quickly they increase blood sugar levels. Diabetic users should always prefer low glycemic index foods. 

28. What is glycemic load ?

Glycemic load refers to the amount of carbohydrates present in food and how quickly it impacts blood sugar levels.

29. Will I need to take insulin if I have type 2 diabetes ?

Please consult your doctor for advice on taking insulin.

30. As someone with type 2 diabetes, do I turn into a type 1 diabetic when I take insulin ?

No, being on insulin doesn't turn an individual from type 2 to type 1 diabetes.

31. If I have type 2 diabetes and take insulin, do I have to take it forever ?

With proper diet and lifestyle changes, one can be off insulin. However, it is better to consult your doctor regarding insulin and diabetes medication. 

32. What foods to avoid with diabetes ?

Please refer to the do’s, don'ts, and tips listed above.

33. What vegetables should be included in a diabetic diet ?

Please refer to your diabetic instant diet plan.

34. How to check diabetes at home ?

Use a finger-prick glucometer to test your blood glucose levels at home.

35. Is sweet lime (mosambi) good for diabetes ?

One small cup (100 grams) of sweet lime pulp has only 26 kcal and 3.4 grams of sugar. Individuals with diabetes can eat sweet lime pulp without concerns as a pre-workout meal. Sweet lime pulp also known as mosambi is an excellent source of vitamin C. It boosts the immune system and the presence of flavonoid limonin glucoside contributes to its anti-cancer properties.

36. Is kiwi good for diabetes ?

Kiwis are included in the diabetic diet instant plan. One piece (100 grams) of kiwi has 68 kcal and 9 grams of sugar. The average glycemic index of kiwi is 47 (low). Individuals with diabetes can eat kiwi without any concerns as a pre-workout meal. Kiwis are a good source of dietary fiber, and vitamin E, and an excellent source of vitamin C, vitamin K, and phosphorus. It boosts immunity and helps lower blood pressure.

37. Is guava good for diabetes ?

Guavas are included in the diabetic diet instant plan. One piece (100 grams) of guava has 29 kcal and 4.1 grams of sugar. The average glycemic index of guava is 29 (low). Individuals with diabetes can eat guava without any concerns as a pre-workout meal. Guavas are a good source of copper and an excellent source of vitamin C, and dietary fiber. They help lower blood sugar levels and relieve painful symptoms of menstruation.

38. Is carrot good for diabetes ?

Carrot is included in the diabetic diet instant plan in the form of a salad. One small cup (100 grams) of carrot salad has only 30 kcal and 3.2 grams of sugar. The average glycemic index of carrots is 32 (low). Individuals with diabetes can eat carrot salad without any concerns. Carrot salad is also a good source of dietary fiber and an excellent source of alpha-carotene and beta-carotene. It helps in improving vision and boosting immunity.

39. Is muskmelon good for diabetes ?

One small cup (100 grams) of muskmelon has only 21 kcal and 3 grams of sugar. The average glycemic index of muskmelon is 65 (medium). Individuals with diabetes can eat muskmelon without any concerns. It is also an excellent source of vitamin C and vitamin D. It even helps boost immunity and is good for skin and hair.

40. Is sweet corn good for diabetes ?

One small cup (100 grams) of boiled sweet corn has only 112  kcal and 4.9 grams sugar. The average glycemic index of sweet corn is 52 (medium). Individuals with diabetes can eat boiled sweet corn in moderation. Boiled sweet corn is a good source of dietary fiber, thiamin, niacin, folate, vitamin C, lutein, and zeaxanthin. It helps boost immunity and aids in weight loss.

41. Is pineapple good for diabetes ?

One piece (100 grams) of pineapple has only 41 kcal and 8.6 grams of sugar. Pineapple has a glycemic index of 59 (medium). Individuals with diabetes should eat pineapple in moderation as it can lead to a spike in blood sugar levels. Pineapple is a good source of dietary fiber and an excellent source of vitamin C, and manganese. It helps aid digestion and boosts immunity.

42. Are dates good for diabetes ?

10 grams of dates have 28 kcal and 5.7 grams of sugar. Dates have an average glycemic index of 42. Individuals with diabetes should eat dates in moderation as it can lead to a spike in blood sugar levels. Dates are a good source of copper, vitamin B5, biotin, and vitamin C, and an excellent source of beta carotene, and dietary fiber. They help promote brain health and natural labor.

43. Is ragi good for diabetes ?

One small cup (100 grams) of ragi flour has only 321 kcal and 0.3 grams sugar. Ragi has a glycemic index of 68 (medium). Ragi recipes are a healthy option for diabetes patients when prepared and consumed in the right quantities. In the diabetic diet instant plan, we have included various healthy Indian recipes prepared with ragi. 

44. Is beetroot good for diabetes ?

One small cup (100 grams) of beetroot salad has only 34 kcal and 4.3 grams sugar. Beetroot has a glycemic index of 64 (medium).  Beetroot salad is a good source of dietary fiber, manganese, and biotin. It helps maintain healthy hair and skin. Beetroot recipes are a healthy option for diabetes patients when prepared and consumed in the right quantities. In the diabetic diet instant plan, we have included various healthy Indian recipes prepared with beetroot. 

45. Is pumpkin good for diabetes ?

100 grams of orange pumpkin has 23 kcal and 3 grams of sugar. Pumpkin has a glycemic index of 64 (medium). Pumpkin recipes are a healthy option for diabetes patients when prepared and consumed in the right quantities. In the diabetic diet instant plan, we have included various healthy Indian recipes prepared with pumpkin. 

46. Is Jamun Fruit Good for Diabetes ?

Jamun, also known as Indian blackberry is a blessing for diabetics. It contains alkaloids which consist of jambolin, jambosine, and ellagic acid that help in lowering blood sugar levels. It also contains protein, calcium, potassium, phosphorus, sodium, and vitamin C in trace amounts.

47. Is apple good for diabetes ?

Apples are included in the diabetic diet instant plan. One piece (100 grams) of apple has 53 kcal and 10.9 grams of sugar. The average glycemic index of apples is 36 (low). Individuals with diabetes can eat apples without any concerns as a pre-workout meal. Apples are a good source of vitamin D. They aid in weight loss and lower the risk of diabetes.

48. Is pomegranate good for diabetes ?

Pomegranate is included in the diabetic diet instant plan. One small cup (100 grams) of pomegranate seeds has 53 kcal and 10.9 grams of sugar. The average glycemic index of pomegranate is 53 (low). Individuals with diabetes can eat it without any concerns as a pre-workout meal. Pomegranate is a good source of vitamin B6 and vitamin C. It is also an excellent source of vitamin D. It promotes weight loss and lowers cholesterol. 

49. Is papaya good for diabetes ?

Papaya is included in the diabetic diet instant plan. One small cup (100 grams) of papaya has only 21 kcal and 4.1 grams sugar. The average glycemic index of papaya is 36 (low). Individuals with diabetes can eat papaya without any concerns as a pre-workout meal. Papaya is a good source of biotin and an excellent source of selenium, vitamin C, and vitamin D. It even helps improve blood pressure and blood glucose control.

50. Is orange good for diabetes ?

Oranges are included in the diabetic diet instant plan. One piece (100 grams) of orange has 36 kcal and 6.9 grams of sugar. The average glycemic index of oranges is 43 (low). Individuals with diabetes can eat an orange without concerns as a pre-workout meal. Oranges are a good source of biotin and an excellent source of vitamin C. It lowers the risk of heart disease and kidney stones.

51. Are oats good for diabetes ?

Oats are a healthy option for diabetes patients when prepared and consumed in the right quantities. They are rich in beta-glucan a soluble fiber that helps in controlling blood sugar levels effectively. In the diabetic diet instant plan, we have included various healthy Indian recipes prepared with oats. 

52. Can we eat brown rice to control diabetes ?

Brown rice is included in the diabetic diet instant plan. One medium cup (200 grams) of plain brown rice has only 174 kcal, 37.4 grams of carbohydrates, and 0.3 grams of sugar. The average glycemic index of cooked brown rice is 58 (medium). Individuals with diabetes can eat brown rice for lunch or dinner without any concerns. Plain brown rice is a good source of phosphorus, magnesium, copper, thiamin, niacin, and vitamin B6, and an excellent source of manganese. For significant health benefits, regularly eat brown rice instead of white rice.

53. Is coconut water good for diabetes ?

One glass (240 grams) of coconut water has only 36 kcal and 7.3 grams of sugar. The average glycemic index of coconut water is 65 (medium). Individuals with diabetes can drink coconut water without any concerns. Coconut water is a good source of potassium, vitamin B5, vitamin B6, vitamin E, magnesium, and an excellent source of manganese. It helps restore electrolytes after exercise and prevents dehydration.

54. Is mango good for diabetes ?

One piece (100 grams) of mango has only 40 kcal and 7.8 grams of sugar. Mango has a glycemic index of 51 (medium). Individuals with diabetes should eat mango in moderation as eating it in excess can lead to a spike in blood sugar levels. Mango is an excellent source of vitamin C and vitamin D. It helps boost immunity, reduce inflammation and improve heart health. 

55. Is jackfruit good for diabetes ?

One small cup (100 grams) of ripe jackfruit has 68 kcal and 12.2 grams sugar. Jackfruit has a glycemic index of 65 (medium). Individuals with diabetes should eat ripe jackfruit in moderation as it can lead to a spike in blood sugar levels. Jackfruit is a good source of dietary fiber, copper, vitamin B6, biotin, and an excellent source of vitamin D. It helps boost immunity.

56. Is watermelon good for diabetes ?

One small cup (100 grams) of watermelon slices has only 19 kcal and 3.7 grams of sugar. Watermelon has a high glycemic index of 76. Individuals with diabetes should only eat watermelon slices as a pre-workout or post-workout meal. 

57. Is sweet potato good for diabetes ?

One small piece (30 grams) of boiled sweet potato has 16 kcal and 0.5 grams of sugar. Sweet potato has a high glycemic index of 82. Individuals with diabetes should eat boiled sweet potatoes in moderation as it can lead to a spike in blood sugar levels.

58. Is honey good for diabetes ?

One tablespoon (15 grams) of honey has 50 kcal and 12.3 grams of sugar. Even though it has a lower glycemic index than sugar, individuals with diabetes should avoid eating honey. As it is high in calories, carbohydrates, and sugars. 

59. Is jaggery good for diabetes ?

One tablespoon (15 grams) of jaggery has 53 kcal and 12.7 grams of sugar. Jaggery has a high glycemic index and individuals with diabetes should avoid eating honey. As it is high in calories, carbohydrates, and sugars.

60. Is Poha good for diabetes?

Poha is rich in fiber and has a low Glycemic Index which helps regulate your blood sugar levels without causing any sudden spikes.

61. Is paneer good for diabetes?

Paneer is a good source of protein and healthy fats and is low in glycemic index hence a good choice for diabetes individuals. Eating foods rich in proteins helps in maintaining blood sugar levels.

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