The 7-day diet for diabetes mellitus follows high-protein, high-fiber, low-glycemic index, low-fat, and less starchy foods.
- A diet high in complex carbohydrates like whole grains takes more time to digest and allows a steady rise in blood sugar levels.
- High protein foods like legumes, beans, chickpeas, and soy products make you feel full for longer periods which helps control your appetite.
- High-fiber foods include soluble and insoluble fibers that increase your satiety value and prevent the spike in blood sugar levels.
- Low-glycemic index foods control the surge in blood sugar levels for diabetic patients. Fresh green vegetables, fruits, legumes, and chickpeas are some of the low GI foods to be included in the menu of a diabetic patient.
- Foods low in fat reduce your calorie intake and thereby helps in managing healthy sugar levels. Avoid the intake of saturated fats and incorporate foods rich in healthy fats.
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Table of Contents
Healthy Diet for Diabetes Mellitus
Day 1 Diet
- Early morning drink @ 6:30 am: Aloe vera juice without sugar
- Breakfast @ 9 am: Oats idiyappam (2), vegetable kurma
- Mid-morning meal @ 11 am: Mushroom soup
- Lunch @ 1 pm: Bisi Bela bath, Boiled egg whites
- Evening snack @ 4 pm: Mint tea, Guava
- Dinner @ 7 pm: Pearl millet dosa with Radish chutney
Diabetes mellitus is a condition where blood sugar levels rise beyond normal levels due to a lack of production of insulin or deficiency. Some of the symptoms are
- Fatigue
- Problems with vision
- Frequent urination and thirst
- Slow wound healing
- Swollen gums
- Weight loss
- Increased appetite
- Tingling sensation in the hands and feet.
Early diagnosis with the above symptoms, treatment, and diet management can avoid the complications of the disease and help you lead a healthy life.
Therapeutic Diet for Diabetes Mellitus
Day 2 Diet
- Early morning drink @ 6:30 am: Soaked Black cumin and fenugreek water
- Breakfast @ 9 am: vegetable millet dosa with tomato chutney
- Mid-morning meal @ 11 am: Green tea
- Lunch @ 1 pm: Brown rice with spinach dal and egg white omelet
- Evening snack @ 4 pm: Horse gram sprouts salad
- Dinner @ 7 pm: Finger millet idly with mint chutney.
The therapeutic diet for diabetes mellitus helps in maintaining healthy blood sugar levels and reduces the symptoms of diabetes.
Smaller meals at frequent intervals can help manage normal levels of blood glucose level. Avoid starvation as it can lead to a massive drop in blood glucose levels.
Diet to Manage Type 2 Diabetes
Day 3 Diet
- Early morning drink @ 6:30 am: Turmeric drink
- Breakfast @ 9 am: Multigrain dosa with tomato chutney
- Mid-morning meal @ 11 am: Boiled egg with green tea
- Lunch @ 1 pm: Brown rice with bitter gourd curry, rasam, and cauliflower stir-fry
- Evening snack @ 4 pm: Sprouts with cucumber and raw mango cut pieces
- Dinner @ 7 pm: Nacchni roti with soy capsicum curry
The diet to manage type 2 diabetes comprises healthy carbohydrates like complex carbs, fiber-rich foods, and healthy fats with a balance of vitamins and minerals. Avoid unhealthy fats like saturated and trans fats, highly processed food items, and refined foods.
- Making intelligent food choices rather than denying or depriving oneself is considerably more critical when managing and avoiding diabetes.
- Choose foods that are nutrient-dense and loaded with vitamins, minerals, and fiber required by the body. Include a lot of heart-healthy fats which include monounsaturated fatty acids and polyunsaturated fatty acids.
- Healthy fats help in lowering cholesterol levels to maintain cardiac health and wellness.
- Dietary fiber is the formula for a healthy diet, as well as the secret to any effective diabetes diet or weight-loss strategy.
- Dietary fiber is the only component that distinguishes healthy carbohydrates from all other types of carbohydrates.
- A healthy diet must contain at least 25 to 35 grams of dietary fiber which fulfills the dietary requirement of fiber intake per day. Furthermore, fiber is essential for diabetics as it slows down the absorption of all carbohydrates into the bloodstream.
Weight Loss Menu for Diabetics
Day 4 Diet
- Early morning drink @ 6:30 am: Durva/Bermuda grass juice
- Breakfast @ 9 am: Oatmeal with soaked chia seeds and apple pieces
- Mid-morning meal @ 11 am: Fruit salad (Seasonal fruits)
- Lunch @ 1 pm: Little millet rice with dal and broad beans and any leafy green sabzi
- Evening snack @ 4 pm: Roasted trail mix with unsweetened cinnamon/herbal tea
- Dinner @ 7 pm: Multigrain roti with cottage cheese gravy.
Foods that help to maintain a healthy weight and blood sugar level are:
- High-fiber fruits and vegetables like apples and non-starchy vegetables like broccoli, beans, cucumber, cabbage, radishes, and peppers
- Lean protein options include skinless chicken, turkey, and salmon.
- Avocado, nuts, and nut butter are examples of good fats (in moderation)
- Whole grains such as oats, jowar, bajra, barley, and quinoa
- Millet like finger millet, foxtail millet, and Kodo millet
- Dairy products with low or no fat, like skimmed milk and plain yogurt.
Insulin Resistance Diet Menu
Day 5 Diet
- Early morning drink @ 6:30 am: Fenugreek seeds soaked in water overnight
- Breakfast @ 9 am: Stuffed nacchni dosa with low-fat paneer and coconut chutney
- Mid-morning meal @ 11 am: Oyster mushrooms, Lemon ginger soup
- Lunch @ 1 pm: Mixed vegetable Poha, Jamun fruit (3-4)
- Evening snack @ 4 pm: A handful of roasted pumpkin seeds
- Dinner @ 7 pm: Jowar Pulka (2), carrot garlic chutney.
The insulin-resistance diet menu should be filled with vegetables, whole grains, legumes, beans, lean proteins, and healthy fats.
Reducing the intake of processed and sugary foods reduces insulin resistance and aids in weight reduction. Obtain more calories from protein and fibers instead of carbohydrates.
Prediabetes Diet Menu
Day 6 Diet
- Early morning drink @ 6:30 am: Unsweetened coffee
- Breakfast @ 9 am: Jowar upma with scrambled eggs
- Mid-morning meal @ 11 am: Barley vegetable soup
- Lunch @ 1 pm: Brown rice with ridge gourd sabzi and stir-fried amaranth greens
- Evening snack @ 4 pm: Half avocado and a few soaked almonds
- Dinner @ 7 pm: Green peas paratha with half a cup of low-fat curd.
The prediabetes diet menu consists of nutritiously balanced meals with a lot of fiber, lean protein, and a low-fat diet.
Include whole foods like whole grains, pulses, and unprocessed cereals to avail the health benefits. Eat fruit as a whole instead of juicing them which leads to a loss of fiber.
Menu for Sugar Patients
Day 7 Diet
- Early morning drink @ 6:30 am: Unsweetened Gooseberry juice (1glass)
- Breakfast @ 9 am: Pearl millet idly (2) and sambar
- Mid-morning meal @ 11 am: Banana stem soup (1cup)
- Lunch @ 1 pm: Boiled brown rice (1/2 cup), Bhindi curry (1/2 cup) with cucumber and carrot salad
- Evening snack @ 4 pm: Sprouted green gram (1 cup), Apple (1 small)
- Dinner @ 7 pm: Foxtail millet roti (2), mint chutney (1/2 cup).
Menu for sugar patients must be planned so that the foods included in the menu do not cause an immediate spike in blood sugar levels.
Intake of fiber-rich foods takes more time to digest and to get absorbed in the bloodstream. Protein-rich diet keeps you full for longer periods reducing your unwanted cravings for sugary foods.
Menu for High Cholesterol and Diabetes
Bonus: Day 8 Diet
- Early morning drink @ 6:30 am: Unsweetened low-fat turmeric milk
- Breakfast @ 9 am: Oats upma with veggies and apple
- Mid-morning meal @ 11 am: Soaked almonds/walnuts
- Lunch @ 1 pm: Quinoa pulav with grilled paneer (Low-fat)
- Evening snack @ 4 pm: Spinach hummus with baby carrots
- Dinner @ 7 pm: Jowar roti with chickpeas curry.
Menu for high cholesterol and diabetes must include nutritious and fibrous foods to gain control over your blood sugar levels and to reduce the levels of LDL levels in the blood.
Foods high in soluble fibers and omega-3 fatty acids help to tackle blood sugar and cholesterol levels. Choose fresh vegetables and fruits and avoid packaged foods to lower cholesterol levels.
Foods to Avoid Gestational Diabetes During Pregnancy
Foods to avoid gestational diabetes during pregnancy consist of sweets, flavored sodas, sweetened fruit juices, fried foods, packaged foods, cakes, baked goods, and foods high in saturated fats.
Intake of these foods causes your blood sugar levels to shoot up immediately after consumption.
- Sugary drinks and processed breakfast cereals contain high glycemic index levels, which when ingested cause a huge rise in blood glucose levels and put you at risk of gestational diabetes.
- Whole foods, grains, and foods that contain high-fiber and complex carbs are the smart choice to maintain healthy levels of blood sugar levels during the gestational period.
- Reducing the intake of high-calorie foods can be the optimal choice, but do not opt to skip any meal to lower your sugar levels.
- Drinking plenty of water not only helps you to stay hydrated as well as it plays the main role in controlling your appetite and cravings for sugary foods. Water intake helps in stabilizing glucose levels.
- Physical exercise combined with a healthy diet can be the best option to avoid gestational diabetes during pregnancy. Engage yourself with mild exercises to stay active throughout pregnancy.
Foods to Avoid with Hyperglycemia
Foods to avoid Hyperglycemia includes highly processed foods, fast foods, fried foods, foods high in saturated fats, and baked products.
Hyperglycemia is a condition where the body is unable to utilize insulin effectively. Consumption of high amounts of carbs can lead to dangerous levels of blood sugar levels.
Diabetic Diet Recipes For Breakfast
Ingredients for Chickpea vegan omelet
- Chickpea flour – ½ cup
- 1 onion finely chopped
- 1 small tomato finely chopped
- ½ green capsicum finely chopped
- Finely chopped coriander – 2 tbsp
- Black Salt – ½ tsp
- Ground black pepper – ½ tsp
- Olive oil – 1 tsp
- Water – ½ cup.
Cooking Instructions
- Add the chickpea flour, salt, and water in a mixing bowl and mix the ingredients well without any lumps.
- Saute the finely chopped onions, tomatoes, capsicum, and coriander with a little oil on a medium flame for 2-3 minutes add them to the flour mixture and mix well.
- Heat an iron skillet and pour a ladle full of batter and swirl the skillet so that the batter spreads evenly on the heated skillet.
- Sprinkle some freshly ground pepper powder on the omelet for an egg-like flavor and drizzle a few drops of olive oil on the sides to avoid sticking to the skillet.
- Cover and cook on a medium flame for 2 minutes, gently flip over the omelet, and cook on the other side.
- Check whether it is cooked well without any sticky sides on either side of the omelet.
- Remove from pan and enjoy
Nutritional values in 100 grams.
Energy: 356 kcal, Protein: 20 grams, CHO: 53 grams, Fat: 6 grams.
Benefits
- Rich in vitamins and minerals
- May reduce the formation of harmful compounds in processed foods
- Has fewer calories than regular flour
- Is more filling than wheat flour
- Is packed with fiber
- Is higher in protein than other flours.
FAQs
Can I drink milk with gestational diabetes?
Milk is a rich source of carbohydrates, sugars, and fats. Consumption of low-fat milk without sugar in limited quantities is advised during gestational diabetes. Milk is a good source of protein, calcium, and phosphorus which is very much vital during pregnancy. A high intake of milk may lead to a drastic rise in blood sugar levels.
How can I lose weight if I am insulin resistant?
Intake of fibrous foods like whole fruits, fresh vegetables, whole grains, legumes, nuts, lean meats, and foods rich in omega-3 fatty acids aid in effective weight loss with insulin resistance. Intermittent fasting and physical exercise reduce insulin resistance and help people to lose weight. Moderate carbohydrate intake and cutting down on refined and sugary foods improve insulin resistance.
How can I lower my gestational diabetes naturally?
Gestational diabetes can be lowered naturally by eating natural foods like fiber-rich fruits, vegetables, and whole grains. Have sufficient intervals between meals, avoid consuming fruit juices, skip sweets and desserts, and refrain from added sugars and refined foods. limit the consumption of fruits to 1-2 servings per day as they are good sources of natural sugars. Regular physical exercise help to keep gestational diabetes in control.
How can I reduce my risk of gestational diabetes during pregnancy?
The choice of healthier foods and an active lifestyle reduces the risk of gestational diabetes during pregnancy. Maintaining a healthy weight and shedding extra kilos if you are overweight is a preventive measure for gestational diabetes. Drop the idea of losing weight if you are already pregnant. Modify your lifestyle if you are a prediabetic to avoid unnecessary risks during the gestational period.
What 10 foods should a diabetic avoid?
Sweets
Refined foods
Fried meats
Cheese
Chocolates
Baked goods
Fruit juices
Sodas
Energy drink
Ice creams
What are the 5 best foods for diabetics?
Whole grains, leafy vegetables, olive oil, green tea, nuts, and fenugreek are the 5 best foods for diabetics. Non-starchy vegetables, low GI fruits, and lean cuts of meat for protein sources keep the blood sugar levels in check and help to lead a healthy life. Foods rich in omega-3 fatty acids such as olive oil, fatty fish, avocados, and nuts lower the risk of heart disease and inflammation.
What are the 5 worst foods for diabetics?
Sweetened beverages
Dried fruits
Sweets and desserts
Fried foods
Refined foods such as white rice, white bread, pasta, and noodles.
These foods contain very little fiber and more simple carbs that cause immediate spikes in blood sugar levels.
Dry fruits contain concentrated forms of sugars compared to fresh fruits.
Fried foods produce aldehydes which may lead to inflammation and heating of the same oil makes the foods carcinogenic.
What is the diet for diabetes mellitus?
A diet rich in non-starchy vegetables, whole fruits, whole grains, nuts, legumes, low-fat dairy, and heart-healthy fats such as omega-3 fatty acids are the best diet for diabetes mellitus. Foods high in saturated fats and trans fats, salty foods, sweets, baked products, sodas, and energy drinks should be strictly avoided. Manage your portion sizes to control spikes in blood sugar levels.
What can I eat if I have high cholesterol and diabetes?
Whole grains, leafy greens, raw and cooked vegetables, millets, oats, barley, lean meats, fish, skimmed milk products, and sources of healthy fats such as olive oil, avocados, nuts, and seeds can be consumed if you have high cholesterol and diabetes. The soluble and insoluble fibers help to reduce excess cholesterol and control diabetes. Whole foods are high in fiber and low in saturated fats which helps to manage your weight.
What food is good for insulin resistance?
Foods rich in complex carbohydrates such as fruits, vegetables, whole grains, millets, lean cuts of meat, skinless chicken, oily fish, nuts, and seeds are good for insulin resistance. Excess intake of added sugars stimulates the pancreas to produce more insulin to manage blood sugar levels. This can be managed with the intake of a balanced diet with choices from various food groups.
What foods cause hyperglycemia?
Foods high in simple carbohydrates, white rice, refined flour, cakes, cookies, candies, pastries, packaged fruit juices, sodas, fast foods, full-fat dairy, and processed foods cause hyperglycemia. Managing portion sizes can stabilize blood sugar levels. Exercise is a wise decision to manage hyperglycemia. The body burns glucose as the primary source of energy during workouts which lowers blood sugar levels.
What foods make gestational diabetes worse?
Cravings for sugary foods are a common symptom during the gestational period. Sugary foods such as sweets, desserts, chocolates, sweetened fruit juices, cakes, cookies, candies, sodas, French fries, processed foods, and doughnuts make gestational diabetes worse. Swap sugary foods and foods high in simple carbohydrates over high-fiber, whole-grain complex carbohydrates to manage your gestational diabetes.
What foods should I avoid with type 2 diabetes?
Foods such as highly sugary foods like sweets, juices, carbonated beverages, energy drinks, processed foods such as packaged foods, chips, microwave popcorn, cakes, cookies, pastries, sweeteners such as honey, brown sugar, maple syrups, foods high in saturated fats like full cream dairy, butter, cheese, red meats, processed meats, fried foods, and hydrogenated oils should be avoided with type 2 diabetes.
What foods should you avoid if you have high cholesterol and diabetes?
Highly fatty foods, fried foods, sugars, foods rich in refined carbohydrates, caffeinated drinks, sodas, pastries, baked goods, butter, mayonnaise, chips, and biscuits should be avoided if you have high cholesterol and diabetes. The presence of hydrogenated fats and trans fats worsens the levels of bad cholesterol in your body and leads to serious complications.
What foods to avoid if you are prediabetic?
Foods made with refined flours such as sweets, pastries, cakes, cookies, doughnuts, muffins, bread, pasta, noodles, sugary drinks like sweetened fruit juices, milkshakes, tea, coffee, tetra pack juices, sweetened cereals, fried foods, processed meats such as hot dogs, sausages, bacon, deli meats, dried fruits, ice creams, chocolates, jams, and jellies should be avoided if you are prediabetic.
What foods to avoid if you have diabetes?
Starchy foods, fried meats, fried fish, fruit juices, high GI fruits, sweets, dry fruits, cakes, buns, pastries, refined foods, packaged foods, and sugary beverages should be avoided with diabetes. Healthy food habits help you to maintain your glucose levels within limits and prevent weight gain. Consult our expert nutritionists for the best foods to eat for diabetes and maintain a healthy weight.
What is a good breakfast for a prediabetic?
Oatmeal, dal khichdi, poha upma with vegetables, finger millet dosa, millet idli, moong dal cheela stuffed with low-fat paneer, methi paratha, and boiled eggs are some of the good breakfast options for a prediabetic. These foods are high in fiber, proteins, vitamins, and essential minerals, and low in fat. These foods facilitate better digestion and absorption of vital nutrients. a slow and steady rise in blood sugar levels makes these foods perfect for a prediabetic menu.
What is the best breakfast for a diabetic with high cholesterol?
Whole grains such as oats upma, oatmeal with nuts and seeds, quinoa breakfast bowl, multigrain idlies, multigrain avocado toast, vegetable khichdi, low-fat paneer paratha, hard-boiled eggs, vegetable salad, and chia seed pudding are some of the breakfast options for diabetic patients with high cholesterol.
What is the best diet for a diabetic person?
The best diet for a diabetic person should be low in carbohydrates, sugars, and fats, and high in fiber, proteins, vitamins, and minerals. Fruits and vegetables should occupy a main place in the diabetic diet. Whole grains are excellent sources of fiber that keep you full for long hours and help to maintain blood sugar levels in control. Include foods rich in omega-3 fatty acids for improved health benefits.
What is the best food to eat if you are prediabetic?
Whole grains, fruits, vegetables, leafy greens, low-fat animal foods such as skimmed milk, low-fat paneer, and curd. Avoid foods prepared with refined flour such as baked goods, pastries, pasta, and noodles. Insist on nutrient-dense foods that do not raise your blood sugar all of a sudden. Consider having sprouts, green tea, and roasted makhana for an evening snack instead of fried foods.
What is the best Indian diet for insulin resistance?
The best Indian diet for insulin resistance is whole grains such as brown rice, oats, wholegrain bread, and quinoa. Consume leafy greens, plenty of vegetables, and small servings of fruits. Include lean meats such as skinless chicken, turkey, fatty fish, and eggs in the diet. an insulin resistance diet restricts sugary foods, fatty cuts of meat, and foods high in saturated fats and refined foods.
What is the best Indian dinner for prediabetes?
Multigrain rotis such as bajra roti, jowar roti, and nachni roti, paired with protein-rich sources like rajma chawal, chickpeas curry, and mixed vegetable sabzi can be a perfect dinner for prediabetic patients. These foods are low in saturated fats and high in fiber which reduces insulin resistance and improves the control of glycemic index. Foods rich in complex carbohydrates release glucose at a steady pace into the bloodstream and control the rise in blood sugar levels.
What is the fastest way to cure insulin resistance?
Maintaining an appropriate weight, getting physically active, intermittent fasting, intake of foods with a medium/low glycemic index, and avoiding foods that spike up blood sugar levels are some of the fastest ways to cure insulin resistance. Dietary modifications such as shifting from simple carbohydrates to complex carbohydrates, fruits, vegetables, whole grains, and lean proteins help in curing insulin resistance.
What is the most recommended diet for type 2 diabetes?
Non-starchy, fiber-rich vegetables like cauliflower, broccoli, onions, tomatoes, cucumbers, spinach, and kale, fruits like apples, oranges, melons, pears, peaches, and pineapples, whole grains, legumes, nuts, seeds, protein-rich sources, and heart-healthy fats are the most recommended diet for type 2 diabetes. A healthy diet lowers blood sugar and helps in reducing excess weight in case of obesity.
What makes hyperglycemia worse?
A sedentary lifestyle and lack of fiber and essential nutrients in the diet can make hyperglycemia worse. Intake of excess sugary foods, feeling stressed, and leading a less active lifestyle may worsen hyperglycemia. Untreated hyperglycemia may lead to the risk of several chronic diseases such as hypertension, heart problems, and high levels of cholesterol in the blood.
What should you eat if you are hyperglycemic?
Insist on fiber-rich foods such as leafy greens, vegetables, whole grains, legumes, and low-fat dairy products. Rely on low-fat animal sources like lean chicken, turkey, fatty fish, and eggs that are not deep-fried in hot oil. Stay away from refined foods, processed meats, sugary foods, and baked products. Say no to chocolates, ice creams, desserts, and sweetened fruit juices as they elevate your blood glucose levels instantly.
Which food is good for sugar patients?
A diet rich in fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, skinless chicken, oily fish, and non-fat dairy products. Cutting down on high carbohydrate foods and starchy vegetables like white potatoes, peas, and corn is advised. The diet of a sugar patient should be devoid of sweetened beverages, saturated fats, trans fats, packaged foods, sweets, dried fruits, honey, sharbat, and refined foods.