Diabetic Diet Chart: Healthy Foods Chart for Diabetes Patients in India
Diabetic Diet Chart is a list of food items that diabetic patients can refer to and include in their daily/weekly food plan, including food at breakfast, lunch, dinner and snacks in between. This chart is available and can be followed by patients having Type 1 Diabetes and Type 2 Diabetes.
A good diet plan is important in life. Some food products like carbs raise blood sugar rapidly and can cause other diabetic problems. The main aim of a sugar patient diet chart is to maintain optimum levels of carbs, proteins, fats, and other nutrients. The selecting food in a diet plan is to control other balanced nutrients for maintaining blood sugar levels. Choosing the right foods is one of the most important factors to overcome diabetes.
While controlling blood sugar levels, a food chart for diabetic patients guides for what and how much to eat to get the nutrition required in the target range. A good food chart for diabetic patients will determine goals, tastes, and lifestyle, as well as any medicines that people are taking.
Food Chart For Sugar Patients
Using a food chart for diabetic patients is an easy way to see your diet. As you can use the plate method and fill your plate with:
- 1/4 Carbohydrate/starchy foods
- 1/4 Protein
- 1/2 Non-Starchy Vegetables
- A teaspoon for your fat serving
Best Diet Chart for Diabetes Patients in 2022
|Non-Starchy Vegetables||Starches & Grains||Fruit||Meat/Alternatives||Fats|
|Serving 1/2 Plate||Serving (Carbohydrate) 1/4 Plate||Protein 1/4 Plate||1 Plate Serving|
|Beets||Beans (black, kidney, pinto)||Apple||Albacore tuna||Avocado|
|Broccoli||Butternut squash||Banana||Beef (sirloin)||Canola oil|
|Brussel sprouts||Bread (whole wheat)||Berries||Chicken breast||Cashews|
|Cabbage||Brown/wild rice||Cantaloupe||Egg||Flaxseed (ground)|
|Celery||Parsnips||Mango||Pork loin||Olive oil|
|Greens (all)||Popcorn||Peach||Shrimp||Salad dressing|
5 Best Foods for Sugar Patients
- Leafy Greens: Leafy green vegetables are friendly food for diabetic patients that contain low calories and digestible carbs. It also has antioxidants lutein and zeaxanthin which save the eyes from disease. Leafy greens like spinach, kale, etc provide vitamin C.
- Fatty Fish: Fatty fish like salmon, sardines, and mackerel are referred to as one of the healthiest foods. It provides omega-3 fats which decrease the risk of heart disease, inflammation, and stroke.
- Greek Yogurt: Greek yogurt is a friendly diabetic dairy choice as it reduces weight management and increases body composition in people with type 2 diabetes. It also provides probiotics that control blood sugar and lower the risk of cardiovascular diseases.
- Eggs: Egg is a highly healthful food that increases the body’s sensitivity to insulin, reduces heart disease risk, and eye disease risk (contains antioxidants lutein and zeaxanthin). It contains a high-protein diet to manage cholesterol and blood sugar levels in the body.
- Chia Seeds: Chia seeds are high in fiber and lower in digestible carbs. In these seeds, the viscous fiber controls blood sugar by slowing down the rate of absorption of glucose. Chia seeds decrease hunger, blood pressure, and inflammation and thus, are really helpful in diabetes.
1200 Calorie Diabetic Diet Chart
A 1200 calorie diabetic diet means to store not more than 1200 calories of food daily. This diet formula will help manage your blood sugar as well as lose weight.
Mentioned below is a 1200 calorie diabetic diet chart. You can plan accordingly your meals to control diabetes.
- 6:30 AM – 2 tsp fenugreek (methi) seeds drop in 1 glass of water
- 8:30 AM – Eat 1 bread with 1 glass of buttermilk, and 1 apple
- 1:30 PM – 2 multigrain chapati, 1 cup mixed vegetable salad, 1 bowl dal, and 1 bowl vegetable
- 4:30 PM – without sugar take 1 cup green tea
- 7:30 PM – 1 bowl with salad
- 8:30 PM – 1 chapati with 1 bowl of vegetable
- 10:00 PM – without sugar take ½ cup milk
Do’s And Don’ts Diet Plan for Sugar Patient
- Processed Sugars
- Sugary Drinks
- White Flour
- Fruits & Vegetables
- Whole Grains
- Small, frequent meals
3 Myths of Diabetic foods
1. Avoid Carbs
People usually stress out on if carbs are bad or good for diabetic patients. Carbs do impact the diabetic patients but all the carbs are not dangerous and a sugar patients must know which carbs suits the body with the right amount of quantity.
2. Avoid Fruits
Avoiding fruits is not right in diabetic patients diet as fruits contain antioxidants, fibre, minerals, and vitamins. But Fruit juices are strictly restricted to diabetic patients as they have high amount of sugar which increases the sugar level in diabetic patients.
3. Do dry fruits increase blood sugar?
Dry fruits are rich in vitamin, mineral, antioxidants and fructose. These are made by drying the fruits under sunlight because of this they have dense amount of nutrients. Doctors recommend that a diabetic patient can eat atleast 2-3 dry fruits with low glycemic index.
Which foods should be avoided with diabetes?
Diabetes raises your risk of heart disease and stroke by fasting the development of clogged and hardened arteries. Following foods containing work against your goal of a heart-healthy diet.
- Saturated Fats: Don’t eat high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage, and bacon. Also, avoid coconut and palm kernel oils.
- Trans Fats: Avoid trans fats present in processed snacks, baked goods, shortening, and stick margarine.
- Cholesterol: Cholesterol sources contain high-fat dairy products and high-fat animal proteins including egg yolks, liver, and other organ meats. Cholesterol is no more than 200 milligrams (mg) in a day.
- Sodium: Sodium is less than 2,300 mg in a day. If you have high blood pressure your doctor may recommend your aim for even less.
It increases several risks for serious diseases when diabetes is not well managed. But eating healthy foods for diabetes that maintain blood sugar, insulin, and inflammation can decrease your risk of complications.
All these foods control blood sugar and a balanced diet is the most important factor in healthy blood sugar management. You need to follow your food chart diabetes plan to reach your health goals. Ask your doctor and dietitian to make a diet plan that fits your health.
1. What is the best food chart for a diabetic patient?
Here is the best food chart for a sugar patient:
Early Morning: Lukewarm Lemon Water
Breakfast: Oatmeal/ Poha/ Porridge/ Idli/ Multigrain Sandwich
Mid-Morning: 1 Glass Buttermilk/ Unsweetened Low-Fat Lassi/ Coconut Water
Lunch: Mixed Vegetable Salad + 2 Roti/ 1 Bowl Brown Rice + 1 Bowl Bengal Gram + 1 Bowl Low-Fat Curd
Evening Snack: 8-10 Roasted Makhana + 1 Cup Green Tea
Dinner: Mix Vegetable + 2 Roti + Salad/ Papad
Bedtime: 1 Cup Green Tea/ Hot Milk without sugar
2. What are the top 10 best foods for diabetics?
The best 10 foods for sugar patients are:
5. Green Leafy Vegetables
6. Greek Yogurt
7. Chia Seeds
8. Fatty Fish
9. Apple Cider Vinegar
10. Bitter Gourd
3. Can diabetic patients eat rice?
Yes, diabetic patients can eat rice. However, they are advised to eat in small portions and not too frequently. Moreover, they should avoid eating rice at night.
4. What are the food items to reduce sugar?
The following food items are good to control sugar:
• Green Vegetables
• Whole Grains or High-Fibre Foods
• Pumpkin Seed
5. Which Dal is good for diabetes?
Chana dal or Bengal gram is the best for diabetic people. This dal has a GI or Glycaemic Index of 8 that makes it ideal for people suffering from diabetes.
6. How can I control my sugar without tablets?
You can control your sugar without tablets by:
• Exercising regularly
• Eating a healthy diet
• Losing weight
• Getting a sound sleep
• Regular check-ups
7. What is the blood sugar level of a diabetic?
The normal blood sugar level for the fasting test is 99 mg/dL or lower. If the blood sugar level is between 100 to 125 mg/dL that it means you are prediabetes and beyond that means you are diabetic.
8. What Indian food should diabetics avoid?
People with diabetes should avoid the following Indian food:
• White Rice
• Starched Vegetable
• Fruit Juices
9. Do I need to limit my alcohol intake to control diabetes?
Yes, diabetic people must limit the alcohol intake. Drinking too much alcohol may interfere with some diabetes medicines and may lead to some risks.
10. Does bitter gourd juice control diabetes?
Yes, bitter gourd juice or karela juice helps in controlling diabetes. The bitter taste of this green juice makes it a true medicine for diabetic people. Bitter gourd juice helps lowering blood glucose levels.