Lifestyle diseases such as diabetes and obesity are becoming the most common ailments among the current generation. Our food habits have started to dictate our lives in uncomfortable ways that drive every one of us to be conscious of what we eat and fuel our bodies.
You have to plan for incorporating healthy and balanced meals throughout the day to keep the blood glucose levels in check. This is a simple diabetic meal plan with no carbohydrates such as brown or white rice, refined flour, or starch.
Fiber-rich foods such as millets, cracked wheat, fruits, and vegetables can keep you satiated for longer periods of time. When you consume carbs in limited amounts, you can see a significant improvement in blood sugar levels. Choose items with a lower glycemic index, and check my fruits page to know which would be good for diabetics.
Portion size and sticking to a group of healthy ingredients play a key role in controlling your blood glucose levels. My plan includes limited portions of,
Breakfast: Ragi or Finger Millet Porridge
Lunch: Cracked wheat pulao, cucumber yogurt salad,
Dinner: Fenugreek buttermilk (NIP), Scrambled Paneer, Ragi Roti (Optional/NIP)
Snack: Jamun fruit (Java Plum)
Health Benefits for Diabetics
Ragi/ Finger Millet:
Finger millet is called a wonder grain as it’s has been consumed by humans from ancient years. It is a rich source of calcium, fiber, and polyphenols. The grain is widely available in several parts of the world, especially at Asian stores. Ragi is one of the best foods for diabetics as it has a low glycemic index. Having a bowl of ragi porridge early in the morning can be the best thing to start your day. Complex carbohydrates take a longer time to digest keeping you full for longer hours.
Bulgur wheat is an excellent high-fiber food that satiates hunger and manages blood glucose levels in diabetics. It is low in fat and has a low glycemic index. Bulgur wheat is easy to cook and does not require soaking which makes it an ideal lunch option for professionals. People with Type 2 diabetes often worry about obesity and cardiovascular disease. Including whole grains like bulgur wheat regularly can help in the prevention and management of such complications.
Cucumber is a watery vegetable with high fiber content. It has protective effects on oxidative damage caused by diabetes mellitus. The low glycemic index of this vegetable makes it an excellent snack and hunger pangs eliminator.
Creamy yogurt is great for good gut health. Diabetics often end up splurging on carbohydrate-rich and deep-fried snacks. Opting for a bowl of unsweetened yogurt will help keep your diet healthy. It is a rich source of calcium, Vitamin D, and protein. People with diabetes may have the risk of high levels of inflammation and yogurt can help reduce it.
Fenugreek is an excellent diabetic-friendly spice as it has natural chemicals that increase insulin production and reduces the absorption of glucose in the body. It can improve metabolic symptoms and glucose tolerance.
Paneer is cottage cheese with higher levels of magnesium, fiber, and protein. Having a bowl of cottage cheese can give you the protein and fat required for the day. Magnesium helps reduce blood sugar levels in diabetics. It takes a long time to digest which will make it an ideal meal for dinner.
Java plum is an ideal fruit for people with diabetes as it significantly enhances insulin activity and sensitivity in the body. It reduces symptoms of thirst and frequent urination.