11/02/2022 / Health and Fitness
Due to the rise of diabetes among Indians, many are still struggling to find a satisfying vegetarian diabetic diet plan. Get to know foods to regulate your blood glucose levels while also rewarding your taste buds.
Keerthana A P
People with diabetes are looking for foods to control sugar levels as wrong food choices can prove harmful to their health. Even though diabetes cannot be reversed, we can regulate it by following a strict diabetic diet. Dive in here to know the best foods for sugar patients. These foods will greatly help you in blood sugar control and will make your journey less tiring while navigating one of the most dreaded lifestyle diseases. So, read on to get a thorough perception of the vegetarian diabetic diet plan in Indian styles.
Though meats are loaded with proteins, they are high in saturated fats and salts that can prove worse for people with diabetes. Even though some forms of meat are an exception to this, it is better to follow vegetarian foods to control blood sugars. Many people fear losing essential nutrients with meat restriction but following a strict diabetic diet does more than necessary for maintaining your good health.
The American Diabetic Association published a study that showed that many people became successful in blood sugar control with vegetarian diets.
Following a vegetarian diabetic diet allows you to eat fewer calories than from meat-based foods. This reduces the risk of obesity and other lifestyle diseases like diabetes and high blood pressure. Vegetarian foods help to control your blood sugar levels at optimum levels.
Following a vegetarian diet allows you to eat fibre-rich fruits and vegetables which are the primary foods to control sugars in the bloodstream.
Saturated fats in pork, chicken and meat can be replaced with unsaturated fats in nuts and seeds when you choose a vegetarian diabetic diet plan.
Find our carefully crafted vegetarian diabetic diet for Indians to enjoy their favourite foods while keeping their blood sugar in control. Though we are providing you with the list of food for diabetic patients, we recommend you to take a doctor’s consultation as everyone has different body types. This vegetarian diabetic diet chart can prove ten folds effective if done under your physician’s advice.
If the doctor has recommended a 1200 calories vegetarian diabetic diet for you, this is the best diet plan for you!
Breakfast: ½ cup nonfat plain Greek yoghurt with one toasted brown bread with avocado. Also, add one orange or ½ cup blueberries as per your convenience.
Lunch: You can take a Mexican bowl meal. Take 1 quarter cup chopped bell peppers and tomatoes, 1 cup chopped spinach, ⅔ cup Pinto beans, 1 tbsp Salsa sauce for dressing.
Snack: 20 pistachios, or 1 medium apple, or 10 baby carrots with 1 tbsp hummus.
Dinner: 1 whole wheat bread toasted properly with a cup of soup prepared with 2 cups of veggies of your choice.
Breakfast: 1 serving of cooked oatmeals along with cinnamon, ½ cup of blueberries or raspberries, 3-4 almonds, 1 tbsp chia seeds.
Lunch: 1 chipotle lime cauliflower Taco bowl. Or 1 serving of salad with 2 cups freshly chopped spinach, half a small avocado mashed, half a cup chickpeas, half a cup chopped strawberries, half a cup chopped baby carrots, and 2 tbsp salad dressing of your choice.
Snack: One medium-sized sliced apple sprinkled with cinnamon, 15 cherries, or one medium-sized sliced peach with some cinnamon sprinkled over it.
Dinner: 2 cups of roasted vegetable and lentil salad with a dressing of your choice and ½ cup of croutons. Or, Mediterranean couscous bowl by adding ⅔ cup of cooked couscous, ½ cup sauteed eggplant, 4 chopped olives, 4 sun-dried baby tomatoes, ½ chopped cucumber, 1 tbsp balsamic vinegar, or any sort of salad dressing of your choice.
Breakfast: One serving of cooked oatmeal with cinnamon sprinkled over it with 1 tbsp sliced pecans and ½ cup of chopped raspberries. Or, take one oatmeal omelette without an egg. You can mix one serving of oatmeal with chopped spinach, mushroom, avocado, bell pepper, etc.
Lunch: 1 chipotle lime cauliflower Taco bowl. Or, a sandwich with two whole-grain bread. Apply 1 tbsp mustard, 1 tbsp nonfat plain yoghurt, quarter cup chopped baby carrots, 1 cup chopped tomatoes. You can consume half a medium apple with it.
Snacks: 1 medium plum, 1 medium orange, or 1 cup of sugar-free kefir.
Dinner: ½ cup cooked brown rice along with 2 cups of chopped veggies of your choice. Apply a dressing of your choice, and toss the rice in olive oil. Or, have 1 cup of succotash, 1 cup cooked asparagus, ½ cup freshly chopped pineapple, and toss everything in 1 tbsp of butter.
Breakfast: One serving of toasted sweet potatoes with spinach, sprinkled cheese, and 1 tsp flaxseed. Or 1 serving of cooked oatmeal with ½ cup raspberries and 1 tbsp chopped pecans.
Lunch: One sandwich prepared with veggies and hummus. Or 1 chipotle lime cauliflower Taco bowl.
Snacks: 15 cherries, or 1 cup fat-free Greek yoghurt with half a small banana, or 1 medium orange.
Dinner: Mix ⅔ cup of soaked quinoa with ½ cup tofu, 1 cup bok choy, 1 cup broccoli. Along with it, have 1 kiwi. Or ½ cup cooked brown rice along with 2 cups of chopped veggies of your choice.
Breakfast: ⅓ cup of high-fibre cereal, 1 cup sugar-free almond milk, ½ cup blueberries. Or 1 serving of cooked oatmeal with ½ cup raspberries and 1 tbsp chopped pecans.
Lunch: 1 chipotle lime cauliflower Taco bowl. Or, 1 salad bowl with 2 cups of freshly chopped spinach, 30 gm of shredded cheddar cheese, ⅓ cup chopped tomatoes, 1 tbsp pumpkin seeds, 30 gms of roasted chickpeas, and 2 tbsp yoghurt dressing.
Snacks: 1 cup of celery dressed with 1 tbsp peanut butter, or 20 cherries, or 1 medium-size plum.
Dinner: 1 serving of spaghetti squash topped with 2 cups of mixed greens and Italian salad dressing. Or 2 medium baked potatoes with 1 tbsp butter and 1.5 cups steamed asparagus.
Breakfast: A sweet rush with a bowl of fat-free plain Greek yoghurt with ½ a banana chopped, 1 tbsp chia seeds, and ½ cup chopped strawberries. Or 1 serving of cooked oatmeal with cinnamon sprinkled over it.
Lunch: 1 serving of vegetable soup with 2 cups of freshly chopped vegetables, and sprinkle 2 tbsp parmesan cheese on it. Or 1 corn tortillas with 2 tbsp mashed avocado, 30 gms of cheese, ⅓ cup cooked black beans, and 1 cup coleslaw.
Snacks: 10 baby carrots and one diced cherry tomato with 2 tbsp of hummus. Or 15 cherries or 1 medium Orange.
Dinner: 1 serving of steamed butternut squash tossed in 1 tbsp virgin olive oil and sprinkled with salt and pepper. Or 1 medium baked potato with 1 tbsp butter and 1 cup steamed broccoli with ⅓ cup of chopped strawberries.
Breakfast: 1 cup cooked oatmeal, 1 tbsp chia seeds, 2 tbsp chocolate powder or protein powder, and 1 tbsp peanut butter. Or 2 blueberry-pecan pancakes with 1 tbsp maple syrup drizzle on them.
Lunch: 1 serving of vegetable soup with 2 cups of freshly chopped vegetables, and sprinkle 2 tbsp parmesan cheese on it. Or 1 serving of Pita bread with ½ cup cucumber, ½ cup tomatoes, and 2 tbsp salad dressing of your choice.
Snacks: 30 gm of almonds or 1 medium apple or 15 cherries.
Dinner: ⅔ cup of soaked quinoa with ½ cup tofu, 1 cup bok choy, 1 cup broccoli. Along with it,1 kiwi. ½ cup cooked brown rice along with 2 cups of chopped veggies of your choice.
We have seen the vegetarian diabetic plan for diabetic patients but do you know that there is also a pre-diabetic stage in diabetes? The condition of pre-diabetes is more likely a warning bell for developing a serious type 2 diabetes. If we take to healthy eating habits in this stage, we can avoid the possible risk of developing diabetes. If you are the one with pre-diabetes, you can,
Eat carbohydrates with low Glycemic Index (GI) like non-starchy vegetables like carrot and greens, beans, sweet potatoes and corn.
Go on a calorie-restrictive diet with your doctor’s advice.
Consider adding more fibre-rich foods like fruits and vegetables to your diet.
Avoid gulping down sugary drinks and alcohol.
Drink plenty of water and do regular exercises.
These lifestyle changes can surely reverse your pre-diabetes condition by reducing your insulin resistance.
Ans. Adding olive oil in foods helps to overcome insulin resistance, to control blood sugar levels, to maintain blood pressure and lower triglycerides.
Ans. A vegetarian diabetic diet rich in complex carbohydrates, lean proteins, low-fat milk, non-starchy vegetables and leafy greens can help in blood sugar control. A meal plan with a carefully planned vegetarian diabetic diet can optimize blood sugars levels for diabetic patients.
Ans. A balanced diet with foods that control blood sugar levels can help diabetic patients to maintain a healthy weight, increase insulin sensitivity, reduce the risk of heart diseases and decrease blood cholesterol levels.
Ans. While white rice contains only starchy endosperms, brown rice has the nutritious germ and bran layers. Besides having an impressive nutrient profile, these foods aid in blood sugar control and weight loss. Researchers suggest that brown rice may help in preventing Type 2 diabetes.
Ans. Sweet potatoes in foods can control sugar levels due to the presence of high fibre content and low glycemic index. So, sweet potatoes are safe to add to the diet for diabetic patients.
Ans. Vegetarian diabetic diet plan contains fewer grams of carbohydrates, fats and overall calories. They provide many health benefits while controlling sugar levels and blood pressure.
Ans. Adding canola oil in foods can control sugar levels due to the presence of omega 3 and omega 6 fatty acids. They reduce the concentration of triglycerides and reduce the risk of cardiac diseases.
Ans. Fruit juices are usually high in fibres and high in sugars. They cause an immediate spike in blood glucose levels and worsen diabetes symptoms. So, it is better to have whole fruits than to have fruit juices.
Ans. Though dairy products are a good source of proteins, they increase fat and carbohydrates intake which makes them a bad choice for people with diabetes.
Ans. Even though vegan diets can reduce the risks of developing diabetes, vegetarian diabetic diets can maintain insulin levels while supplying all the necessary nutrients. So, a carefully crafted vegetarian diabetic diet plan can help many Indians in overcoming diabetes.
Ans. A Keto diet combined with a vegetarian diabetic diet is found effective in controlling diabetes but it is not suitable for everyone. It can cause flu-like symptoms and nutrient deficiencies if not taken under physician’s consultations.
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