Diabetic Diet for South Indians

Diabetic diet for South IndiansBefore pondering about the diet plan please note these thumb rules for diabetes diet

            1.    A strict no for sweets, chocolates, ice creams, jams, jellies etc

2.      Stay away from fats- avoid ghee, butter, deep fried foods, red meat etc

3.      Divide your diet in 5-6 small portions spread over a day. The best way is 3 small meals 2 healthy snacks.

4.      Include more vegetables and fruits. Important vegetables and spices – Bitter gourd, lady finger, cinnamon and amla.

5.    Walk minimum 5 kilometers per day (Also read  Benefits of walking for men suffering from Impotence )

Here is an example for south Indian diabetes diet plan. Please consult your physician or qualified dietician before implementing any diet plans.

Early morning- A glass of karela juice or methi powder mixed in warm water or chewing of 5-10 neem leaves in empty stomach.

Breakfast (normal serving) –

1.      Chose any one of these -3idlis /2 dosas/ 1 small plate upama/ 1 small plate pongal/ two  chapathis (without oil)/ whole wheat bread – 3 slices/

2.      Chutney or sambar can be opted for side dish.

3.      Include a small bowl of vegetable salad or sprouts or fruits with less sugar content (sweet lime/ orange/ apple/ papaya)

4.      Tea / low fat skimmed milk/ water (without sugar or honey)

Mid noon:

A glass of butter milk (without salt) / green tea (without sugar or honey)/ 1 orange/1 sweet lime / 2 diet marie biscuits. Skip fruits if you have consumed fruits for breakfast.

Lunch:

1.      Brown rice / broken wheat rice – 1 1/2  cup

2.      Thick vegetable sambar -1 big bowl

3.      Mixed vegetable curry – 1 cup

4.      Rasam - 1cup

5.      Roasted papad -1

6.      Butter milk -1 cup

7.      Fruits (papaya, sweet lime, orange) - ½ cup

Tea break:

Tea/coffee/ low fat skimmed milk (without sugar) – 1 cup with 2 diet Marie biscuit / 2 rusks

Dinner (2 hours before going to bed):

1.      chapathi (without oil)- 1

2.      Mixed vegetable curry/subzi – 1 cup

3.      Brown rice / broken wheat rice/ green gram pongal/ – 1 cup

4.      Rasam - 1cup

5.      Roasted papad -1

Before going to bed:

1 apple / ½ cup papaya/ 1 sweet lime/ 1 orange/

 

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Months

 

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