Diabetes

Diet & Foods to Avoid

The "Food Order" Trick: Eat your food in this specific order to reduce sugar spikes by up to 30%:
- Fiber First: Start with Salad (Cucumber, Kakdi, Tomato).
- Protein & Fat Second: Eat your Dal, Sabzi, or Paneer next.
- Carbs Last: Eat your Roti or Rice at the end.
The 50-25-25 Plate Rule:
- 50% of the plate: Cooked Vegetables + Salad.
- 25% of the plate: Protein (Dal/Curd/Chicken/Paneer).
- 25% of the plate: Carbohydrate (Roti/Rice).
Fenugreek (Methi) Power: Add Kasuri Methi or fresh Methi leaves to your Roti dough. It lowers the glycemic index of the bread.
Snacking: Replace biscuits with roasted Chana (Gram), Makhana (Fox nuts), or a handful of Almonds/Walnuts.

Foods to Avoid

The biggest enemy of diabetes management in India is not just "sugar" but "refined starch."

The "White" Dangers:
- Maida: Eliminate foods like White Bread, Naan, Bhature, Rusk, and Biscuits (even those labeled "Marie" or "Sugar-free" often have high starch).
- White Rice: Reduce frequency. Polished white rice causes rapid sugar spikes.
Misleading Sweeteners:
- Jaggery (Gur) & Honey: A common myth is that these are "safe." They are not. They spike blood sugar almost as fast as refined sugar. Avoid them in daily tea/coffee.
Starchy Vegetables: Limit potatoes (Aloo), Colocasia (Arbi), Yam (Suran/Jimikand), and Sweet Potato.
High-Sugar Fruits: Avoid Mango (Aam), Sapota (Chikoo), Custard Apple (Sitaphal), and Grapes.
Indian Sweets: Mithai like Gulab Jamun, Jalebi, and Barfi are dense in both sugar and fat, causing insulin resistance.

Foods to Include

Focus on Complex Carbohydrates and Low-GI Foods.

Whole Grains (Rotis & Rice alternatives):
- Millets: Switch to Jowar (Sorghum), Bajra (Pearl Millet), or Ragi (Finger Millet). These have a lower GI than wheat.
- Khapli Wheat (Emmer Wheat): An ancient variety of Indian wheat that is lower in gluten and GI than modern wheat.
- Red/Brown Rice: If you must eat rice, choose Kerala Matta rice or unpolished brown rice, and strictly control the portion.
Diabetic Super-Veggies:
- Bitter Gourd (Karela): Contains compounds that act like insulin.
- Okra (Bhindi), Bottle Gourd (Lauki), and Ridge Gourd (Turai): High water and fiber content.
- Leafy Greens: Methi (Fenugreek), Palak (Spinach), and Sarson (Mustard greens).
Proteins (To Buffer Carbs):
- Dals: Chana Dal, Moong Dal (Green), and Urad Dal.
- Legumes: Rajma, Chole (Chickpeas), and Lobia (Black-eyed peas).
- Soya & Paneer: Excellent vegetarian protein sources that keep you full longer.
Low-GI Fruits: Jamun, Guava (Amrood), Papaya, and Pears.

Ayurvedic Insights

Herbal Allies:

Jamun Seeds: The powdered seeds of the Jamun fruit are a classic remedy for controlling blood sugar.
Methi Dana (Fenugreek Seeds): Soaking 1 tsp of seeds overnight and drinking the water (and chewing the seeds) on an empty stomach is one of the most effective home remedies.

Ayurvedic Diet Tips:

Favor Bitter (Tikta) and Astringent (Kashaya) tastes (e.g., Karela, Turmeric, Neem). These tastes reduce Kapha and dry up excess moisture/fat.
Use Turmeric (Haldi) and Cinnamon (Dalchini) liberally in cooking; they improve insulin sensitivity.

This diet advice is for educational purposes and does not replace professional medical consultation.

Page updated

Google Sites

Report abuse