Swasth365
Indian Diet Plan
Type 2 Diabetes Meal Plan for South India
Diabetes is a chronic condition that affects how your body processes blood sugar. Nutrition plays a central role in regulating glucose levels, improving insulin sensitivity, and preventing complications. A diabetes-friendly diet emphasizes complex carbohydrates, high-fiber foods, lean proteins, and healthy fats while minimizing sugar, refined grains, and processed foods
Early Morning (6:00 AM)
- 1 tsp soaked or powdered fenugreek seeds
- Handful of soaked almonds
- 1 glass lukewarm water
Breakfast (8:00 AM)
- 2 idlis / 1 ragi dosa / 1 cup godhuma rava upma
- 1 boiled egg / sambhar
- Tea or coffee made with skim milk and without sugar
- 🔹 Add tomato / coriander chutney if desired
Mid-Morning Snack(11:00 AM)
- 1 medium-sized low-GI fruit
- 1 glass neer mor / majjige (no salt or sugar)
Points to remember:
Foods to Eat
- Avoid all added sugars
- Buttermilk, vegetable soup, sattu mixed in water
- Roasted/soaked nuts & seeds (almonds, walnuts, peanuts, pumpkin, watermelon, chia, flax), roasted chana, makhanas, whole grain puffs, sprouts
- Small portion of brown rice + lots of cooked vegetables + raw salad + dal/dahi
- Leafy greens, cauliflower, cabbage, capsicum, lady finger (bhindi), french beans, cluster beans (gavar), tomatoes
- Low glycemic index whole fruits (1–2/day): apple, orange, sweet lime (mosambi), semi-ripe guava, peach, pear, papaya (6–7 cubes), strawberries
- Whole fruits only
Foods to Avoid
- Refined sugar, honey, date syrup, jaggery powder
- Bread, noodles, pasta, pav, naan, khari, toast, biscuits, cookies, cakes
- Colas, aerated drinks, fruit juices, sharbets
- Chips, samosa, fried chicken, deep-fried bhajiyas
- Plain white rice
- All types of fruit juices
📝Note: Meal timings are flexible. Adjust as per your routine and energy needs. Consistency and balance are key to diabetes management.
Common Food Terms – South India
⦁ Godhuma Rava – Broken wheat / dalia
⦁ Curry / Koora / Palya – Cooked vegetable dish
⦁ Chutney – Condiment (usually coconut, tomato, or coriander-based)
⦁ Buttermilk (Neer mor / Majjige) – Diluted curd drink without sugar or salt
⦁ Kosambari – Raw vegetable salad with lentils (e.g. cucumber, carrot, moong dal, lemon)
✅ Daily Tips for Diabetes Management
• Add raw salad and cooked veggies to every meal.
• For sweet cravings, have 1 whole fruit like apple, orange, or papaya.
• Use healthy cooking methods: boil, steam, grill, roast — avoid deep frying.
• Use less oil; prefer cold-pressed oils (mustard, groundnut, sesame, etc.)
• Use toned milk or remove cream from full-fat milk.
• Avoid fried foods, red meats, sausages, and hot dogs.
• Limit oil + ghee to ½ litre per person/month.
• Keep salt under 1 teaspoon per day.
• Be active: 30–45 mins exercise, 5 days a week.
