What is diabetes? & what is Diabetic diet
Diabetes is a condition that happens when your blood sugar level is too high, which is the main source of energy for your body. Your body makes glucose, but you also get enough of it from the food you eat. A hormone called insulin is made in the pancreas that helps glucose get into your cells and be used for energy. People with diabetes have blood that doesn’t make enough insulin or does not use that insulin properly.
Why planning diabetic diet chart should be done?
Meal planning with Diabetic diet is essential, as it’ll help you have better control over your health by keeping track of your blood sugar levels, ensuring a balance of nutrients, managing your portions, maintaining consistency with your meals, and planning meals around your medication.
By meal planning, you become aware of the food you consume and how it affects your body in the long term. It is also a good wait for you to know the protein, carbohydrate and fibre content your food.
7 Day Diabetic diet plan
Let’s learn the best kinds of meals for your diabetic health.
Day-1
Breakfast
Scrambled eggs (Start your day with a high protein breakfast; it will keep you full for a longer period of time).
Lunch
Paneer bhurji with multigrain roti and salad (paneer is not only high in protein but also has a low GI. The salad has a good amount of fiber which helps with blood sugar and weight management).
Snacks
Roaster makhane (They have a good quantity of magnesium and also have low GI).
Dinner
Dhokla (it is made with besan and it is low in GI, meaning it doesn’t spike your blood sugar levels).
Day-2
Breakfast
Besan chilla and salad (Besan is low in GI, meaning it doesn’t spike your blood sugar levels).
Lunch
Soya chunk sabzi with multigrain roti and salad (soya chunks have a high protein and fiber content. It is also rich in iron and boosts blood circulation. Has high levels of calcium and zinc, which benefit bone health).
Snacks
Sprout salad (they have more protein and less fat).
Dinner
Vegetable quinoa (the dietary fiber in quinoa is higher than any other grain, it also has a good amount of protein. Due to this digesting it is a slow process).
Day-3
Breakfast
Sprout chat (they have more protein and less fat).
Lunch
Brown rice and mix dal with salad (salads have a good amount of fiber in them where as dal is rich in protein. Brown rice gives fewer spikes in blood sugar level).
Snacks
Popcorn (it is a good low sugar, low calorie snack option)
Dinner
Paneer tikka with mint chutney ( Paneer is not only high in protein but also has low GI. )
Day-4
Breakfast
Boiled eggs with multigrain toast (Start your day with a high protein breakfast; it will keep you full for a longer period of time)
Lunch
Rawa idli and sambar (rawa idli, which is made with curd and semolina. Curd helps digesting the food with good bacteria. Semolina i)
Snacks
Air fried chickpeas (chickpea are low in starch, high fiber and protein, which makes them great for controlling blood good)
Dinner
Chicken curry with multigrain roti and salas (With protein found in chicken and fiber in salad, it is a great Diabetic diet friendly meal)
Day-5
Breakfast
Vegetable upma (Made with semolina and vegetables Low GI good choice for breakfast)
Lunch
Grilled tofu/ paneer and grilled vegetables (Using grilled tofu or Paneer making it a good source of protein)
Snacks
Bhel puri (it is a good low calorie snack)
Dinner
Grilled vegetable and egg multigrain wrap (with good amount of fiber and protein it a good choice for people with diabetes)
Day-6
Breakfast
Overnight Oats with fruits and nuts (with low GI and high fiber content, they regulate blood sugar levels).
Lunch
Chana saag with multigrain roti or brown rice (with fiber, protein and low GI it’ll keep you fuller for longer period of time)
Snacks
Yoghurt with berries/ nuts/ seeds (low in carb and high in protein, it is also helpful in digesting food)
Dinner
Chickpea salad (chickpeas are low in starch, high fiber and protein, which makes them great for controlling blood good)
Day-7
Breakfast
Oat and egg pancake (oats have low GI and high in fiber content, they regulates blood sugar level. Whereas eggs have protein)
Lunch
Cream of broccoli soup ( it is low carb which is healthy and carbs while digesting release too much glucose)
Snacks
Chia seed pudding (chia seeds have low GI and don’t spike the sugar level. They are also loaded with fiber protein and omega-3 fatty acids)
Dinner
Palak dal and multi grain roti (with fiber, protein and low GI, it’ll keep you fuller for a longer period of time)
Written By:- Amisha