Diabetes has become increasingly prevalent as a lifestyle disease in our country. However, maintaining stable blood sugar levels can be achieved through adopting healthy eating habits. To assist diabetic patients in staying healthy, here is a suggested meal plan designed to help manage their condition effectively.
What foods should diabetics try and include in breakfast?
- Oats
- Ragi
- Bajra
- Karela
- Buckwheat
- Methi, Palak, Pudina, Coriander
- Eggs
- Dalia
- Quinoa
- Moong dal
It is recommended to consume one or two cups of unsweetened tea throughout the day.
Mid-morning Snack
Include a light snack between breakfast and lunch. Options include a bowl of cucumber salad, one or two rusks, or a few oats biscuits.
Thirty minutes before lunch
Prepare a mixture by grinding a small piece of ginger, 7-8 curry leaves, and 1-2 bird’s eye chilies. Mix this with fat-free buttermilk and add four times the amount of water. Consuming this mixture prior to lunch helps curb overeating rice, provides satiety, and aids in reducing fat and sugar levels.
Lunch
Avoid white rice and opt for matta rice or rice with bran as a healthier alternative other than roti. Limit rice intake to 1-1.5 cups and increase the portion of curries. Include pulses, small fish (not fried), and fiber-rich vegetables in your meal.
Evening Snack
Choose green tea or ash gourd juice instead of oil-fried snacks. Alternatively, enjoy a slice of brown bread or a few oats biscuits.
Dinner
Options for dinner include 1-2 chapatis, ragi dosa, wheat dosa, or oats dosa with mixed vegetable curry or boiled vegetables.
Moderate fruit consumption is permissible, but it is advisable to avoid fruit juices.
Remember, managing diabetes is not solely dependent on diet but also requires regular physical activity and exercise.
By following a healthy meal plan and incorporating regular workouts, individuals with diabetes can effectively control their condition and lead a healthier life.
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