Indian Vegetarian Diabetic Diet
A diabetic diet for an Indian vegetarian should focus on low-glycemic index foods, high fiber, and balanced nutrients. Here are some key points and food suggestions:
1. Whole Grains
- Breakfast: Upma made with whole wheat semolina or rolled oats.
- Lunch/Dinner: Chapatis made from whole wheat flour, brown rice with dal.
- Snacks: Puffed rice (murmura) snacks with peanuts and roasted chana.
2. Legumes and Lentils
- Main Dishes: Moong dal, masoor dal, chana dal, rajma, and chole.
- Snacks: Steamed or baked lentil-based snacks like dhokla or chana chaat.
3. Vegetables
- Stir-Fries and Curries: Mixed vegetable sabzis, spinach (palak) dishes, gobi (cauliflower) preparations.
- Salads: Cucumber, tomato, radish, and carrot salad with lemon dressing.
4. Fruits
- Snacks/Desert: Apple slices, pear, a bowl of mixed berries, or a few slices of orange.
- Beverages: Fresh fruit juices without added sugar (in moderation).
5. Healthy Fats
- Cooking: Use olive oil or mustard oil for cooking.
- Snacks: A handful of almonds, walnuts, or flaxseeds.
6. Dairy
- Breakfast/Snacks: Low-fat yogurt or curd, paneer dishes.
- Beverages: Milk (skimmed or low-fat), buttermilk.
7. Portion Control
- General Rule: Use smaller plates, and fill half the plate with vegetables, a quarter with whole grains, and a quarter with protein.
8. Avoid
- High Sugar: Sweets like jalebi, rasgulla.
- Refined Carbs: White bread, white rice.
- Fried Foods: Samosas, pakoras.
9. Regular Meals
- Meal Planning: Eat at regular intervals, e.g., breakfast at 8 am, lunch at 1 pm, a small snack at 4 pm, and dinner at 8 pm.
10. Hydration
- Throughout the Day: Regular intake of water.
- Avoid: Sugary sodas, sweetened beverages.
Always remember, a diabetic diet isn’t just about what you eat, but also about how much and when you eat. Regular monitoring of blood glucose levels and adjustments to the diet may be necessary based on these readings. Consultation with a healthcare provider or a dietitian is crucial for personalized advice.