Swasth365
Indian Diet Plan
Type 2 Diabetes Meal Plan for West 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 fenugreek seeds / 1 crushed garlic clove
- Handful soaked almonds
- 1 glass lukewarm water
Breakfast (8:00 AM)
- 1 cup upma / poha / 2 theplas / khakhras
- 1 cup coffee / tea (skim milk, less sugar)
Mid-Morning Snack(11:00 AM)
- 1 low-GI fruit
- 1 glass chhas / taak (no salt/sugar)
Points to remember:
Foods to Eat
- 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
- 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: Gujarati = Marathi
- Shaak / Bhaji = Cooked vegetable
- Kachumber / Koshimbir = Raw vegetable salad
- Chhas / Taak = Buttermilk
- Dal / Varan = Lentil dish
- Moong shaak / Mugachi bhaji = Green gram vegetable
- Methi shaak / Methichi bhaji = Fenugreek leaves vegetable
✅ 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.
