Living with diabetes is not always difficult. Diabetes may only become a chronic condition if it is not managed, and it can then lead to other dangerous ailments. 

Diabetes is a lifestyle disorder where one’s blood glucose or blood sugar levels are too high. Some of the symptoms of the disorder include increased thirst, urination, hunger, fatigue, blurred vision, and unexplained weight loss. But, the disorder and its symptoms can be brought under control by following a well-planned diabetic diet chart.

There are two types of diabetes – type 1 diabetes and type 2 diabetes. The former is more common among children, and in this case, the pancreas does not produce any insulin. The latter is considered the milder type in which the pancreas produces some insulin but it is normally not enough.

While it is a dangerous disease, understanding how to control diabetes is crucial. Therefore, following the right diet and taking good care of your body plays a key role in controlling the disorder.

Like A Pro:

HealthifyPRO enables you to comprehend the body’s reaction to food and exercise levels. Unfortunately, blood glucose changes over a specified time period reveal your proclivity for a metabolic illness.

A CGM device, which is included in the package, allows you to determine what’s causing elevated blood sugar levels. The coaches analyze these data points and provide a plan that eliminates blood glucose spikes and, as a result, restores your metabolic health.

The best thing is that you will also look like a million bucks because you will have lost all of the excess weight. Furthermore, obesity is frequently the starting point for a metabolic disorder. As a result, even if you do not have diabetes, you should monitor your blood glucose levels with HealthifyPRO.

What is an A1C chart?

The A1C chart below can help a person convert and understand their A1C test results. The doctor can provide more context and describe ways to keep blood glucose levels in a safe range.

Diabetic Diet Plan – Best Food for Diabetic Patients

Certain foods help lower blood sugar levels, allowing them to play an important role in diabetes management. It is also extremely beneficial to consume foods that prevent diabetes complications like heart and kidney diseases.

These 10 diabetic diet foods can play a major role in bringing the disorder under control.

1. Leafy Greens

Green, leafy vegetables are low in calories, while also being extremely nutritious. Being low in digestible carbs means that they play a major role in controlling blood sugar levels too.

The nutrition facts for 100 grams of leafy greens (The statistics included below represent a comprehensive nutritional profile from all leafy greens.)  are-

Nutrient	Quantity
Calories	23 kcal
Water	91%
Protein	2.9 g
Carbs	3.6 g
Sugar	0.4 g
Fibre	2.2 g
Fat	0.4 g

For example, Spinach, kale, and other leafy greens are rich in several vitamins and minerals like vitamin C. A study showed that increasing vitamin C intake reduces the fasting blood sugar levels for people with type 2 diabetes. Even high blood pressure levels.

2. Cinnamon

Along with its strong antioxidant properties, cinnamon is also known for its ability to control diabetes. According to several controlled studies, cinnamon can help reduce blood sugar levels and improve insulin sensitivity as well.

However, you must consider limiting your intake of cassia cinnamon to less than a single teaspoon a day. Because of the presence of coumarin in this type of cinnamon it can cause health problems if taken in higher doses. On the other hand, Ceylon cinnamon does not contain much coumarin.

The nutrition facts for 100 grams of cinnamon are-

Nutrient	Quantity
Calories	247 kcal
Protein	4 gm
Carbs	81 gm
Sugar	2.2 gm
Fibre	1.2 gm
Potassium	431 mg
Sodium	10 mg

3. Fatty Fish

A diabetic person can include salmon, sardines, and mackerel in their diet. These fatty fish are great sources of DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid) , which are omega-3 fatty acids with major heart health benefits.

Improving the intake of these fats could particularly benefit diabetics who are at a higher risk of heart disease.

DHA and EPA help reduce inflammation markers. It also improves the way the arteries function after having meals and protects the inner lining of blood vessels.

Research has shown that elderly people who eat fatty fish more than 5 times a week, for around 8 weeks have had significant reductions in triglyceride levels and inflammatory markers. They also contain high-quality protein that helps you feel full for longer while increasing your metabolic rate.

The nutrition facts for 100 grams of fatty fish (The statistics included below represent a comprehensive nutritional profile from all fatty fishes) are-

Nutrient	Quantity
Calories	280
Fat	12.5g
Sodium	86mg
Carbohydrates	0g
Fiber	0g
Sugars	0g
Protein	39.2g

4. Chia Seeds

Chia seeds are extremely rich in fiber, yet contain less digestible carbs. In respect to that, the viscous fiber found in these seeds lowers blood sugar levels. It does that by slowing down the rate at which food is moving through the gut and getting absorbed.

Read more: Chia Seeds – Health Benefits and Potential Side Effects

Additionally, the fiber present in chia seeds also helps one feel full, and in the process, prevents overeating and unnecessary weight gain. Chia seeds are also great to reduce blood pressure and inflammatory markers.

The nutrition facts for 100 grams of chia seeds are-

Nutrient	Quantity
Calories	138
Fat	8.7g
Sodium	5mg
Carbohydrates	12g
Fiber	9.8g
Sugars	0g
Protein	4.7g

5. Greek Yogurt

Greek yogurt is a great dairy option for diabetics, because of its ability to control blood sugar levels and reduce the risk of heart disease. This is partly due to the presence of probiotics in them.

Studies have also found that yogurt and other dairy products can result in weight loss and better body composition among people with type 2 diabetes. As, Greek yogurt contains fewer carbs than conventional yogurt, it can be a great alternative to meats.

Read more: Greek Yoghurt – Benefits, Nutrition Value & Healthy Recipes

Also, its high protein content promotes weight loss by helping one avoid unwanted binging and balancing the carb intake. So, add Greek yogurt to your diabetic diet for improved health benefits.

The nutrition facts for one container (156 g or 5.5 oz) of greek yoghurt are-

Nutrient	Quantity
Calories	92
Fat	0.265 g
Sodium	56.2 mg
Carbohydrates	5.68 g
Sugars	5.1 g
Protein	16.1 g
Calcium	111 mg
Potassium	220mg
Vitamin B6	0.1mg
Vitamin B12	1.2mcg

6. Flaxseeds

Flaxseeds also known as Alsi in India contain insoluble fiber made up of lignans. It  reduces heart disease risk and improves blood sugar control.

A study showed that people with type 2 diabetes that consumed flaxseed lignans for 12 weeks experienced a major improvement in hemoglobin A1c.

Read more: Flaxseeds and Flaxseed Oil for Diabetes

Similarly, another study suggested that a higher intake of flaxseed can lower the risk of strokes. Their high viscous fiber content helps improve various things for example gut health, insulin sensitivity, and the feeling of fullness in the body.

The nutrition facts for 1 tablespoon (10g) of flax seeds are- 

Nutrient	Quantity
Calories	55
Fat	4.3g
Sodium	3.1mg
Carbohydrates	3g
Fiber	2.8g
Sugars	0.2g
Protein	1.9g

7. Nuts

As we know, all nuts contain fiber, and are low in digestible fiber, although that varies in levels. Research on various types of nuts has shown that their consumption can reduce inflammation, and lower HbA1c. It can also lower blood sugar, and LDL levels in the body. Thus, great for including in a diabetic diet plan

Recently, a study showed that people with diabetes who included 30 g of walnuts in their daily diet for a whole year lost weight. Even saw improvements in their body composition, and significantly lowered their insulin levels.

People with type 2 diabetes often have high insulin levels, and hence this is linked with obesity. Researchers also believe that extremely high insulin levels increase one’s risk of serious diseases like Alzheimer’s disease and also get cancerous.

The nutrition facts for 100 grams of nuts (The statistics included below represent a comprehensive nutritional profile from all nuts) are-

Nutrient	Quantity
Calories	607
Total Fat	54 g
Saturated Fat	9 g
Sodium	273 mg
Potassium	632 mg
Total Carbohydrate	21 g
Dietary Fiber	7 g
Sugar	4.2 g
Protein	20 g

8. Apple Cider Vinegar

Although it’s made from apples, the sugar content in the fruit is fermented into acetic acid, with the resulting product containing very few carbs.

Further to this apple cider vinegar tends to improve insulin sensitivity and lower fasting blood sugar levels. It also has the ability to reduce blood sugar levels by 20% when consumed with meals having carbs.

Read more: The Curious Case of Apple Cider Vinegar for Blood Pressure

Additionally, a study showed that people with poorly controlled diabetes saw a 6% reduction in fasting blood sugar levels when given two tablespoons of apple cider vinegar before sleeping.

The nutrition facts for one tablespoon (15ml) of apple cider vinegar contains:

Nutrient	Quantity
Calories	0
Fats	0g
Sodium	0g
Carbohydrates	0g
Sugars	0.4g
Fibre	0g
Protein	0g

9. Garlic

Garlic is known to have some impressive health benefits. Some studies have shown that it can reduce inflammation, blood sugar, and LDL levels in people that have type 2 diabetes.

It is effective in reducing blood pressure levels in the body. In addition to that, garlic is also low in calories and likewise a single clove contains only 4 calories.

The nutrition facts for Raw Garlic (1 clove) are- 

Nutrient	Quantity
Protein	0.57g
Fat	0.04g
Carbohydrate	2.98g
Energy	13.41 kcal
Sugar	0.09g
Fiber	0.19g
Calcium	16.29mg
Iron	0.15mg
Magnesium	2.25mg
Phosphorus	13.77mg
Potassium	36.09mg
Sodium	1.53mg

10. Strawberries

Strawberries are specifically rich in anthocyanins, the antioxidants that give them their red color. These antioxidants have been shown to reduce insulin and cholesterol levels right after a meal. They also reduce the risk of increased blood sugar levels and heart diseases in type 2 diabetes patients.

For instance, a single cup of strawberries contains 49 calories and only 11 grams of carbs, 3 of which are fiber. This serving also ensures that one gets more than 100% of their required daily intake of vitamin C, thus providing additional anti-inflammatory benefits for heart health.

The nutrition facts for one cup of halved strawberries (152g) are- 

Nutrient	Quantity
Calories	49
Fat	0.5g
Sodium	1.5mg
Carbohydrates	11.7g
Fiber	3g
Sugars	7.4g
Protein	1g
Vitamin C	89.4mg
Potassium	233mg
Magnesium	19.8mg

1200 Calorie Diabetic Diet Plan Chart

A proper diabetic meal plan goes a long way in helping control high blood sugar levels. So, we have put together a 1200 calorie Indian diabetic diet plan to help you understand how you can plan your meals in order to bring diabetes under control.

Time	Meal
6:30 AM	Methi seeds – 2 tsp (soaked) Water – 1 glass
8:30 AM	Millet Vegetable Cheela/Dosa – 2 Green chutney – 1 tsp
11:00 AM	Buttermilk – 1 glass Apple – 1
1:30 PM	Mixed Vegetable Salad – 1 cup Multigrain chapati – 2 OR Chapati – 1  & Brown rice – ½ katori Methi Dal – 1 katori Bhindi sabji – 1 katori
4:30 PM	Lemon green tea without sugar/honey – 1 cup Roasted Chana – 0.25 cup
7:30 PM	Sprouts salad – 1 katori
8:30 PM	Mixed vegetable Daliya – 1 cup Mint curd chutney – 2 tsp  OR Chapati – 1 Palak sabji – 2 katori
10:00 PM	Milk without Sugar – 1/2 cup

While this works as a general Indian diet chart for diabetic patients, it is important to consult a nutritionist like one of our Healthify Experts before following a diet plan for yourself.

7 Weight Loss Tips for Diabetic Patients

Recipes – Diet Plan Chart for Diabetic Patients

It is important to maintain a low carb and sugar intake for individuals with diabetes. The following recipes are diabetes-friendly while also being a treat to the taste buds.

Try some of these diabetic diet recipes today.

1. Subzi Dal Diet Plan

Have this nutritious dal along with Rotis as the combination of dals with vegetables makes it extremely rich in energy, protein, calcium, iron, and folic acid. Furthermore, green peas add to the fiber content of the recipe.

Also, coriander and capsicum are important sources of vitamins A and C. So, this dish serves 4 and is the perfect addition to any diabetic diet.

Ingredients:

Ingredient	Quantity
Yellow moong dal	1/3 cup
Toovar (arhar) dal	1/3 cup
Mustard seeds (rai)	1/2 tsp
Masoor dal (split red lentils)	1/3 cup
Cumin seeds (jeera)	1/2 tsp
Curry leaves	6 to 8
Asafoetida (hing)	1/4 tsp
Green chilli	1 (chopped)
Onion	1 (chopped)
Ginger-green chili paste	2 tsp
Garlic paste	1/2 tsp
Large tomato	1 (finely chopped)
Chili powder	1/2 tsp
Turmeric powder (haldi)	1/2 tsp
Mixed vegetables	1 cup (finely chopped)
Oil	2 tsp
Salt	to taste
Chopped coriander	2 tbsp (for garnish)

Method:

1. Cook the dal with salt and turmeric in a pressure cooker until it becomes soft and keep it aside.
2. Then, heat oil in a pan, add curry leaves, mustard seeds, cumin seeds, chili, ginger & garlic paste, and sauté them well.
3. Later, add the vegetables and cook the mixture for 2 minutes.
4. Finally, add the dal, chilly powder, and simmer this mixture until the vegetables are cooked.
5. Garnish the dish with coriander and serve hot.

2. Carrot Methi Subzi Diet Plan

An uncommon but healthy combination – carrots are abundant in vitamin A whereas methi has lots of calcium and iron. Moreover, this dish can go very well with steaming hot phulkas and curds and serves 4 people.

Ingredients:

Ingredient	Quantity
Carrots	2 cups (cut into cubes)
Fenugreek (methi) leaves	2 cups (chopped)
Cumin seeds (jeera)	½ tsp
Onions	¾ cup (finely chopped)
Green chillies	3 (finely chopped)
Large clove of garlic	1 (finely chopped)
Ginger	½ inch (finely chopped)
Turmeric powder (haldi)	¼ tsp
Coriander (dhania) powder	2 tsp
Oil	2 tsp
Salt	to taste

Preparation:

1. Firstly, heat the oil in a nonstick pan and add the cumin seeds.
2. Once they crackle, then add the onions, green chilies, garlic & ginger, and sauté for 2 minutes.
3. Add the fenugreek leaves and sauté for another 2 minutes.
4. Next, add the carrots, turmeric powder, coriander powder, salt, 1 cup of water, and mix them well.
5. Finally, cover and cook the mixture over a slow flame until all the moisture has evaporated and the carrots are tender.
6. Serve the dish hot.

3. Sugar Free Makhana Kheer Diet Plan

Indeed rich in protein and calcium, Makhana or fox-nut combines beautifully with low-fat milk to make a delicious kheer. Being sugar-free, it is also diabetes-friendly.

Ingredients:

Ingredient	Quantity
Low-fat milk	1 litre
Makhana (puffed lotus seeds/fox nuts)	1/4 cup
Dates	3-4 (finely chopped)
Chopped pistachios	1 tsp
Chopped almonds	2 tsp
Green cardamom powder	1 tsp
Nutmeg powder	1/4 tsp

Preparation:

1. First prepare a pan and dry roast the fox nuts till they become crisp.
2. Then you need to cool it and blend coarsely in a grinder or with a rolling pin.
3. Next, boil the milk in a deep non-stick pan.
4. Once the milk boils, add the dates and coarsely crushed lotus seeds. Mix them well and cook on a medium flame for 2-5 minutes while stirring occasionally.
5. Also, add the nuts and spices. Mix and serve it warm or cold.

4. Grilled Tofu Lettuce/Spinach Sandwich Diet Plan

A deliciously spicy and sour sandwich cooked with mustard-marinated tofu and garnished with lettuce and spinach makes a fantastic evening healthy snack with a cup of herbal tea.

Ingredients:

Ingredient	Quantity
Firm Tofu (sliced)	200 gram
Sesame seed	1/4 cup
Dijon mustard	1 tablespoon
Olive oil	2 tsp
Whole-wheat bread (toasted)	4 slices
Tomato	1 (thinly sliced)
Onion	1 (thinly sliced)
Lettuce leaves/spinach leaves	6-8
Tabasco sauce (optional)	1 teaspoon
Salt to taste
Black pepper to taste

Preparation:

1. To begin making the Grilled Tofu Spinach Sandwich, in a large mixing bowl, combine the olive oil, dijon mustard, and a pinch of salt. Toss the tofu in the mustard and allow it to rest for 30 minutes to marinate or place it in the refrigerator for 3 hours.
2. Then, preheat the grill pan on medium heat and grease it with a tablespoon of oil. Arrange the tofu in the hot grill pan. Accordingly, grill on medium-high until the tofu gets a crispy outer covering and turns golden brown on both sides.
3. Toast each of the bread slices in a toaster until it becomes brown and crisp. You can also use an iron skillet to toast them.
4. Next, evenly place the tomato slices, onion rings, and spinach or lettuce leaves on the bread slices.
5. Place the grilled tofu on the bread slices and drizzle some tabasco sauce and dijon mustard on the sandwich.
6. Cover with the remaining bread slices and serve warm.

2 Food Myths Diabetics believe!

Diabetic eating doesn’t have to be devoid of all things sweet and nice.

Despite the high prevalence, misunderstandings about diabetes are abounded. If you’re diabetic, you are sure to have heard of a long list of things to avoid. But diabetic eating can allow for many things sweet and nice. Here we debunk 5 common diabetic myths and hope to make it easier to live with diabetes.

Carbs are bad!

This is by far the most common myth. Carbohydrates have a bad reputation and is believed to be bad for diabetics. While carbs do impact your blood sugar levels, a diabetic doesn’t have to refrain from eating carbohydrates. All you have to do is choose the right kind of carbs and limit the quantity.

Choose whole grains like brown rice, wheat, and millets like foxtail, Baja and rage. These are rich in water-soluble vitamins, minerals, and fibre, and can help regular your blood sugar levels.

Do not eat fruits…

Just because fruits are sweet, doesn’t mean a diabetic can’t have them every day. Fruits are a good source of antioxidant-rich vitamins, minerals, and contain high levels of fibre. Just remember to choose whole fruits over fruit juices. Also, try and avoid eating fruits right after a meal as it can spike your blood sugar.

Summary

Diabetes is a condition that arises when the blood glucose level is elevated. Consuming the incorrect foods will raise the blood sugar level in the body, aggravating the condition.

A diabetic can maintain their blood glucose level by eating modest and frequent meals. A nutritious diet improves one’s health and lowers one’s risk of developing other cofounding ailments.

A person with diabetes should actively engage in self-management, education, and treatment planning, in addition to a customised food plan.

Frequently Asked Questions (FAQs)

External sources:

Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes (2010)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047/

Is consuming yoghurt associated with weight management outcomes? Results from a systematic review (2016)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856732/

Effect of flaxseed (Linum usitatissimum) supplementation on glycemic control and insulin resistance in prediabetes and type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. (2022)
https://www.sciencedirect.com/science/article/pii/S0965229922000541

A Randomized Controlled Trial to Compare the Effect of Peanuts and Almonds on the Cardio-Metabolic and Inflammatory Parameters in Patients with Type 2 Diabetes Mellitus. (2018)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267433/

The effect of apple vinegar consumption on glycemic indices, blood pressure, oxidative stress, and homocysteine in patients with type 2 diabetes and dyslipidemia: A randomized controlled clinical trial. (2019)
https://pubmed.ncbi.nlm.nih.gov/31451249/

Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. (2020) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/