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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Dr.Savitha Suri is an ayurvedic Consultant Physician. She has an experience of 26 years in the field of ayurveda. The content is copyrighted to Dr.Savitha Suri and may not be reproduced on other websites. You can contact her for free online ayurvedic consultations at drsavithasuri@gmail.com
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