Diabetic Diet Plan 432jo

7 Day Diet Chart for Diabetic Patients In this diet chart I am mentioning the diet plan for 7 days along with recipes and link to recipes, You will find most common recipes but difference is that we show you recipes which are modified to make them diabetic friendly like - how we made dosa diabetic friendly by adding parboiled rice and fenugreek

ON WAKE

Day

UP

BREAKFAST

05:00 - 07:00 good morning

am

07:00 - 09:00 am

SNACK-1

LUNCH

SNACK-2

DINNER

10:00 - 11:30

12:00 - 02:30

03:30 - 05:30

06:30 - 09:00

am

pm

pm

pm

monday

M1

M2

M3

M4

M5

M6

tuesday

T1

T2

T3

T4

T5

T6

y

W1

W2

W3

W4

W5

W6

thursday

TH1

TH2

TH3

TH4

TH5

TH6

friday

F1

F2

F3

F4

F5

F6

saturday

S1

S2

S3

S4

S5

S6

SU1

SU2

SU3

SU4

SU5

SU6

wednesda

sunday

No food is dangerous, we are making it dangerous,, like rice, poha,muri, brown, parboiled etc ,,

1

MONDAY - Diet Chart For Diabetics M1 - Monday morning wake up snack: 1. psyllium husk with water 2. One teaspoon of Fenugreek seeds soaked overnight in hot water 3. 5-6 almonds soaked overnight. M2- Monday breakfast: OATS UPMA 1. Oats upma is simple to make, you just have to add oats instead of upma. just follow the following steps 2. Add carrot pieces, Almonds(2-4) , peanuts(6-8), cashewnuts (2)& flaxseeds. 3. include garlic & curryleaves 4. Consider Steel cut Oats because they are more nutritious. 5. Don't prefer Masala oats. 6. Don't over eat, " Breakfast dhabake khana hain " this famous Indian saying is not applicable for diabetes , eat till you are 60% M3 - Monday morning Snack: 1. Eat an Apple. 2. Drink a glass of Butter milk, buttermilk will help to increase good bacteria in your intestine which in-turn helps in overall health of digestive system. 3. Butter milk also can keep you full for longer times, which means less hunger and less eating which can also be very effective for people thinking of weight loss. M4 - Monday Lunch: 1. Samba Godhumai ven pongal - it's a south Indian dish ! don't panic I will give the link to recipe here, its easy to make, nutritious diabetic friendly and above all it is very tasty. 2. ingredients used are broken wheat, masoor dal, french beans, carrot, green peas and grated coconut. M5 - Monday Evening Snack: 1. One cup of coffee with Stevia or sugar less 2. few Coconut pieces M6 - Monday Dinner: 1. Lets keep the monday dinner simple, I know you would have enjoyed sunday night with a mouthwatering biriyani, Parotha, alcohol etc. 2. Use multigrain atta or longwheat atta to make rotis. 3. Have cauliflower curry made with onions, tomato, grated coconut etc it will taste delicious - don't overeat ! see the video below for preparation.

TUESDAY

T1 - Tuesday morning wake up snack: 1. Take Meethi seeds soaked in hot water overnight. 2. One Fresh Apple, choose only Indian - don't think I am a nationalist, reason for recommending not to take foreign apples is they are coated with a heavy wax coat, I see these apples kept out of refrigerator for 30 days also are in same shape & condition. these apples are harmful to your digestive system T2 - Tuesday Breakfast: 1. Sprout Salad which is made of cucumber, green gram sprouts, coriander, peanut powder, green chilli, chat masala, salt & cummin powder, grated radish & lemon juice. 1. Steam green gram sprouts for 15 minutes , meanwhile take a bowl and mix all ingredients mentioned above. 2. Take the steamed sprouts and mix them with other ingredients and sprouts salad is ready T3 - Tuesday morning snack: 1. A small cup of Chiwda, 2. Have a cup of green tea, I prefer making green tea with green tea leaves and add lemon to it instead of using a green tea bag because it is richer in anti oxidants. T4 - Tuesday Lunch: 1. 3 Roti, 50 grams rice ( prefer organic hand pounded rice , I am using 24 mantra's sonamasuri hand pounded rice ( costs INR 80 per kg ) and found it nutritious , tasty and light as well. 2. raw banana curry : Raw banana is high in protein, many other nutrients, has low Glycemic Index and high resistant starch making it suitable diabetics. 3. Chana ki dal : Participants in a recent study reported more satisfaction with their diet feeling fuller for long time when chick peas also called garbanzo beans were included, and they consumed fewer processed food snacks during test weeks in the study when garbanzo beans were consumed, it is highly recommended to include chick peas in your diet if you feel hungry often , T5 - Tuesday Evening Snack: Have handful of roasted chana also known as whole black gram, This snack is low in fat and packed with energy, and it works well to satisfy hunger, keeping blood sugar levels stable. T6 - Tuesday Dinner: You can keep it simple, you have already prepared two delicious curries in the afternoon, just have 2/3 rotis with raw banana curry or chana dal.

WEDNESDAY W1 - Wednesday morning wake up snack:

Have 6 almonds and 3 walnut kernels, consume soaked ones over night. W2 - Wednesday morning breakfast: Spinach chapati: These Spinach chapatis are just like aloo parathas. only difference you will observe is instead of Aloo, spinach is stuffed in inside. W4- Wednesday morning snack One sliced cucumber and carrot / masala peanut chat , most of you must be familiar with this if you take alcohol, In many bars and restaurants they serve this as stuff, its tasty so ensure not to over eat. W4: Wednesday Lunch: I will become a Bihari on wednesday, because I want to eat kichdi, Most of might be knowing about this mouth watering dish Kichdi, if you dont know about it I will explain briefly. Khichadi is normally made of rice and pulses and is easily digestible. But you can also add vegetables to it to make it more nutritious and tasty. It is very easy to make Khichadi at home. this recipe uses moongdal , rice (use hand pounded), capsicum , green peas, garlic and ghee also (don't be surprised ghee will cut your fat if you eat within limits) W5: Wednesday Evening snack: Have a handful of cranberries, cranberries have 5 times more antioxidants than cauliflower and help in regulating blood sugar levels, increasing hdl and reduce high triglycerides besides being very delicious. they are also helpful in weightloss, kidney health, oral hygiene and immunity boost. see more uses about cranberries It is bit difficult to get this carnberries in the market, I order them from Amazon India these cranberries cost you inr 300 for 250 gm Before you purchase cranberries have an apple / guava as a evening snack and drink buttermilk, buttermilk can help to grow good bacteria in our intestine. W6 : Wednesday Dinner: For wednesday I want to introduce you to a special dish called Suuji Goothumb kanji alias long wheat mash, This is made of Long wheat . see the method of preparing long wheat mash - recipe-1 I also recommend trying long wheat mash recipe, but if you feel it difficult to eat or not motivated enough you can alternatively try this Dalia recipe which is more simple to make and eat.

THURSDAY TH-1: Thursday Morning wake up snack

Take a glass of psyllium husk soaked over night followed by a glass of Apple cider vinegar diluted. if you still feel hungry grab an apple.

TH-2: Thursday Morning Breakfast This Breakfast recipe I am telling is also called Nitric oxide breakfast by Dr. Biswaroop Roy chowdhury who holds 3 Guinness world records for mind and body and inventor HOBS wheel for Diabetes also wrote a book " Diabetes Type 1 & 2 cure in 72 hours " while looking at the title I thought this book may be misleading or a marketing gimmick. but I ordered it and read and while reading I got great insights from his book, I strongly recommend reading this book. Coming to the breakfast, This breakfast calls for the following ingredients 1. 50 grams green gram sprouts. 5. 1 medium sized betroot 2. 50 grams coconut 6. 1 green chilli 3. 20 grams soaked almonds 7. few coriander leaves 4. 1 large tomato 8. lemon to taste.

9. 10. you just have to mix everything and eat slowly, time required to eat this breakfast is around 15 minutes, Eating it slowly is very important so that your body will absorb the nutrients more effectively 11. 12. Th-3 : Thursday Morning Snack 13. 14. Egg omlet / handful of peanuts / Gouda cheese rich in vitamin k2, vitamin k2 is highly helpful in varicose veins and diabetic neuropathy. Gouda cheese is made from cow’s milk and shaped into a round wheel. It’s aged for 1 to 6 months, but sometimes for as long as 6 years 15. Th4: Thursday Lunch 16. We are in the middle of the week and we did not touch brown rice, important thing is brown rice is rich in manganese which helps in natural insulin production it is also rich in vitamin B3 ( helpful in decreasing insulin resistance), I understand you are convinced to eat brown rice atleast once in a week, next best to brown rice is handpounded rice 17. Th-5: Thursday Evening Snack 18. thursday is for fruit lets have guava, apple or have kala channa (brown chick peas) in boiled form. 19. Th-6 : Thursday Dinner 20. Its thursday evening and if you are missing your dosa, we are here with dosa but this is ragi dosa, made of ragi flour, Ragi is rich in calcium so it is good for bone density and ragi also controls blood glucose levels, and hyperglycemic and oxidative stress. Ragi aka Finger millet has also shown promise in accelerating wound healing among diabetics

21. 22.

FRIDAY

23. F-2: Friday morning wake up snack 24. Friday wake up snack is fried flax seeds and a glass of Apple cider vinegar 25. F-1: Friday Morning Breakfast 26. Pesarattu is made of batter which is made of greengram, This dosa is famous in Andhra and it is a mouth-watering breakfast but it is equally nutritious and can keep you full for longer times as it is made from green gram you can see here how to make pesarattu or green gram dosa 27. F-3: Friday morning snack

28. What about having a samosa, pakoda or moong dal, what are you thinking ?? these un healthy! don't worry we can give priority to our taste buds once in a week. 29. F-4: Friday Lunch 30. Friday lunch go with Roti and a panneer dish, mutter panneer/ panner masala etc. please don't over eat panneer. 31. F-5: Friday Evening Snack 32. Have 5-6 almonds and handful of peanuts / pumpkin seeds, I strongly recommend using pumpkin seeds because Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress. pumpkin seeds also helps in improving prostate health and it may lead to a significant increase in good "HDL" cholesterol along with decreases in blood pressure, hot flashes, headaches, t pains and other menopausal symptoms in postmenopausal women & you can try something new like Oolong tea (rich in detoxifying agents) / White tea, which provides relief to diabetic people from symptoms such as decrease plasma glucose levels, increase insulin secretion and excessive thirst (polydipsia). Intake of white tea also helps in losing weight. 33. F-6: Friday Dinner 34. For Friday evening let us have mouth watering parathas , But it is important to keep them healthy so I will suggest Meethi Parathas /Mooli paratha (radish) / Rajgira Paratha . Rajgira also reduces one’s risk of osteoporosis, because it has twice the amount of calcium as milk. It is also full o f antioxidants, vitamin C, E, iron, magnesium, phosphorus and potassium

35. 36.

SATURDAY

37. S-1: Saturday Morning Wake-up snack 38. walnuts and a fruit of your choice. 39. S-2: Saturday Morning Breakfast 40. South Indian breakfast is famous all over the world and saturday is a cheerful day, Did you hear about Adai any time? Most of the south Indians are also not

making it very frequently now a days Adai is highly nutritious because it uses chana dal, toor dal, urad dal & moong dal goodness of all types of dal in one recipe. see method of preparing mouth watering Adai 41. S-3: Saturday morning snack 42. If you are at home, have paneer pakoda, egg pakoda, bread toast , vadapao, etc . just take whatever you like because it is saturday. 43. S-4: Saturday Lunch 44. Try something like lemon rice , Green peas pulao , Aloo parathas along with some of your favorite curry, It is saturday I lieave it to you, but My request is try something which you don't eat regularly. If you are going out to a Restaurent choose not to over eat, Quantity is also very important. 45. S-5: Saturday Afternoon Snack 46. 4 to 5 dates they are sweet which can satisfy your cravings for sweet, your immediate question is can diabetics eat dates ? yes you can because dates have low glycemic index there are at least 15 minerals in dates, including selenium, an element believed to help prevent cancer and important in immune function, protein, containing 23 types of amino acids, some of which are not present in the most popular fruits, such as oranges, apples, and bananas. these can be kept as ready snack , just ensure you don'e eat eat more than 4 dates at a time. 47. S-6: Saturday Dinner 48. On Saturday night most of us go out to eat at Restaurents, Pick up your fav dish. just ensure you are not eating something which high in Oil content and masala. Or if you are at home you can try this Ragi Porridge loaded with many vitamins and minerals.

49. 50. 51.

SUNDAY

52. Su-1: Sunday Morning Wake up snack

53. have a banana , take half ripe banana and Apple cider vinegar. 54. Su-2: Sunday Morning Breakfast 55. Sunday is exactly your day, eat your favourite, If given a chance I will choose, poori sabji, Chole Bhatura, Onion dosa, Uttappam, Sabudana Vada etc. because diet should not restrict you a lot on what you like to eat. 56. Su-3: Sunday Morning Snack 57. Milk Tea with Sugar or Stevia and some mixture / pakoda etc 58. Su-4: Sunday Lunch 59. I enjoy Chicken Biriyani on sundays what about you, choose your favourite, if you are a vegetarian , you may go for Vegetable pulao (Allahabad ki Tehri ) and what is sunday without a sweet,,, Yes don't get surprised, the sweet I am mentioning is healthy too only thing you need to ensure is to make it with jaggery not with sugar - Methi ladoo 60. Su-5: Sunday Evening Snack 61. Have fried cashews / pakoda/ haldirams if you aready to bake something you can try this whole wheat Apple Cake 62. Su6: Sunday Dinner 63. For Sunday Dinner I try to have lighter menu, because I eat enough on Sunday startting from Sun Rise, i eat 2 roti with some curry or take few slices of brownbread toasted with butter.

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