Diabetes is a metabolic symptom that affects the production of insulin. Indians have unusually high rates of diabetes, an approximate of forty million in 2007- a number which is expected to rise by seventy million by the year 2025. Diabetes can be controlled through a proper diet, you don’t have to purchase expensive or exotic foods, local foods can also make up a diabetes diet for Indians. A wholesome diabetes diet for Indians includes small proportions of buttermilk, fresh milk without any cream, green leafy vegetables and seasonal fruits. Proteins, fats and carbohydrates should be divided into a ratio of 60:20:20, the diabetes diet for Indians should have a total calorie count of around 1600 to 1700. The diabetes diet for Indians should also include at least two to three seasonal fruits or vegetables. Dried fruits should not be included in the diabetes diet for Indians as they increase the level of sugar. A glass of tomato juice mixed with salt and pepper every morning should also be part of the diabetes diet for indians.
A healthy diet is essential for healthy living and can benefit everyone. Sticking to strict diet is especially important for those with diabetes; this is because good nutrition is the only way to keep symptoms under control. The indian diabetes meal plan will differ from a western diabetes meal plan simply because of the differences in foods that are consumed in each country. You can include green leafy vegetables in the indian diabetes meal plan as they are a good source of magnesium, calcium, potassium and vitamins. Adding spinach, cucumber, lettuce, gourds in the indian diabetes meal plan will fortify your diet with soluble fibers and insoluble fibers. Fruits form an important component of the indian diabetes meal plan, try to include berries, apples, pears and any other fruit that is rich in fibre. Citrus fruits are should be included in indian diabetes meal plan as they provide a lot of antioxidants that aid in the restoration of cells. Proteins should also be an important part of indian diabetes meal plan as they help the body to metabolize insulin produce cholesterol and control blood sugar.
Diets have to be customized for people with diabetes. This includes using foods available locally; local foods will differ according to each country. A diabetic diet customized for indians will, obviously include Indian food like buttermilk, vegetable khadi, channa chaat, cucumber salad as a snack or for breakfast. The diabetic diet customized for indians can include foods like tomato raita, rotis and phulkis made out of whole wheat, khichdi for lunch. Grilled fish and chicken, brown rice can be filling and healthy at the same time. Dinner is also part is also planned out as part of the diabetic diet customized for indians, this meal can include fruit or vegetable salads, any type of sabzi, raita, channa masala. Fat free milk should be used for morning or evening tea. The diabetic diet customized for indians should also include a small snack just before bedtime like a glass of milk, porridge, light biscuits. Healthy snacks are also part of the diabetic diet customized for indians like having a fruit as a mid-morning snack, vegetable sandwiches, fruit juices. Evening snacks include baked cutlets or vegetable salads in place of namkeen and samosas. The diabetic diet customized for indians can include any foods that you like as long as they have a lot of fiber, low fat foods that are not fried.