Diet Chart For Diabetic Patient: Best Way To Balance Blood Sugar!

Introduction

If you have diabetes, your body is not making insulin (Type 1) or not making enough when needed (Type 2). Your blood sugar spikes when you consume any food. If you have diabetes, this spike is not being managed well by your body. Over time, this can damage your nerves and blood vessels leading to heart diseases and other problems.  

Diabetes prevention, management and in some cases reversal is possible. For Type 1, management is the key and for Type 2 reversal is a possibility. The most important thing to remember for now – if you are diabetic, you need to control your blood sugar levels. 

Important Definitions Related To Diabetes

1. Blood Sugar – It is the concentration of glucose in the blood. As per Webmd, healthy blood sugar levels are <100 mg/dL when fasting and <140 mg/dL two hours after eating. 
   
2. Insulin – Insulin is a hormone that helps control blood sugar levels.
   
3. Insulin Resistance – It is a condition in which the body doesn’t respond well to insulin. As long as your pancreas can make additional insulin to overcome this weak response, you are ok. If this persists, overtime it can lead to prediabetes and then Type 2 diabetes. 
   
4. Prediabetes – It is a stage when your blood sugar levels are higher than normal but not in the diabetes range.
   
5. Glycemic Index – Glycemic Index (GI) is a number from 0 to 100. This number is assigned to a food. It represents the spike in glucose levels two hours after consuming that food. For example – GI of pure glucose is 100. 
   
6. Glucose – Glucose is the precious fuel that keeps your body running. But, its excess is a problem.

Six (6) Nutrition Basics of Diet chart For Diabetic Patients

1. Low GI foods are friends

• Everyone with diabetes knows how important it is to keep blood sugar levels in check. Foods having a low GI will release sugar slowly in the bloodstream. Food such as whole grains, pulses and non-starchy vegetables have low GI. Example – brown rice, millets (bajra, barley, quinoa), oats, dals, methi, karela, fruits such as apple, pears, oranges, berries, etc. Foods with high GI such as white rice, maida, sugary drinks, potatoes and water melon should be consumed in moderation. These cause a rapid spike in blood sugar levels. 
  
• Hack 1 – Cook as many meals at home as possible. This way you control the ingredients better. 

2. Use Healthy Fats

• There are good fats and bad fats. Good fats are healthy and can be used in moderation. Good fats help in lowering cholesterol levels which can avoid the risk of heart diseases (a major complication of diabetes). Good fats lower down the absorption of carbohydrates. Remember – we don’t want sudden spikes in blood sugar. Good fats keep you fuller for longer. Examples of good fat – Plant oils such as olive, sunflower, soy and canola oil, nuts and avocados, omega 3 fats such as walnuts, flaxseeds and salmon.
  
• Bad fats can worsen Diabetes and related issues and should be avoided. They can raise cholesterol levels and the risk of heart disease. They can cause chronic inflammation in the body. They can also worsen insulin resistance in the body which has a direct impact on diabetes. Examples of bad fat – Animal fats such as those found in red meat, cheese, cream, butter, tropical oils such as coconut oil and palm oil, hydrogenated oils such as those found in fast foods and processed foods.

• Hack 2 – to reduce added fat opt for cooking methods such as steaming, stir frying, air frying, baking and grilling versus frying. 

3. Limit Both Salt and Sugar Intake

• Salt doesn’t directly impact blood sugar. But it plays a significant role in managing diabetes. When you consume excess salt, it leads to more retention of fluid in your bloodstream. This puts pressure on your blood vessel walls which can lead to hypertension (high blood pressure). Diabetes can cause damage to blood vessels and nerves. Hypertension strains the weakened vessels even more which can worsen complications like heart and kidney diseases, stroke etc. Low sodium iodized salt is ideal.  

• Sugar has a direct impact on blood sugar. Consumption of sugar rich foods and drinks like colas and desserts causes a rapid spike in blood sugar levels. We already know rapid spikes in blood sugar are bad, especially in the case of diabetes.

• Hack 3 – Natural sugar alternatives such as Stevia and Monk fruit don’t cause a rapid spike in blood sugar levels and can be used in moderation. 

4. Dehydration Can Be Dangerous

• Dehydration occurs when the amount of water in your bloodstream goes down. Kidneys plan a very important role in removing waste products from the blood including excess glucose. Dehydration leads to your body trying to preserve water, limiting the amount of urine produced. This makes it harder for the kidneys to flush out the excess glucose. Dehydration also means there is less water in the bloodstream to dilute glucose. It can cause a spike in blood sugar. Proper hydration can facilitate better delivery of insulin by allowing efficient flow of the blood throughout the body. It goes without saying, water is the best choice. It is not difficult to think of other options if you are clear on the basics. 

5. Choice Of Foods Matter A Lot

• Your home has most of the answers. Fruits and vegetables having a low GI are obvious choices. Pulses and dals not only have a low GI but are high in protein and fiber. Your blood sugar is managed and you feel full for longer. Nuts and seeds in small proportions can help manage blood sugar level and avoid overeating. 

• Packaged and processed food is mostly dangerous. They generally contain high sugar content, refined carbohydrates, unhealthy fats and low fiber content. They have very limited nutrient content. All of these are detrimental for Diabetes. Even the so-called ‘healthy products’ available in the markets today have hidden sugar and one or more of these ingredients. As a thumb rule, packaged and processed foods should be avoided as much as possible.

• Food ordered from outside is risky. While it might seem similar to home cooked food, it is not. You don’t have control over ingredients such as carbohydrates, type of oils, or sugars in it. The portion sizes are generally large and it can lead to overeating. Cooking methods used are often unhealthy like usage of excess butter and oil. The nutritional information offered by the restaurants might not be accurate. Last, outside food is generally loaded with ingredients such as salt, msg, sugar to enhance taste and flavors. In a nutshell, it can do a lot of harm.

6. Portion Control And Meal Frequency Are A No Brainer

• Portion control is important for diabetic patients. Bigger portions means larger spikes in blood glucose. So eating a stomach-full or a bit less is recommended. 

• When it comes to meal frequency, your goal is simple – your blood sugar should not drop too low or should not go too high. When it comes to meal frequency a one-size-fits-all approach would not work. It is best to work with your dietitian to decide the meal frequency that works best for you. A common approach is three main meals a day with multiple small snacking meals in between. An important aspect of deciding meal frequency is blood sugar monitoring. With the gaol of keep blood sugar stable, monitoring would give an idea of when your blood sugar goes too high or low with your existing meal timings and medications if any. Lastly, nothing can beat consistency. Once finalized, try to stick to your meal plan as much as possible. 

7 Day Diet Chart For Diabetic Patients 

Here is a sample diet chart for diabetic patients:

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Meal 1 – Early Morning	Weight loss methi water,    Soaked Almonds	Weight loss methi water,    Soaked Almonds	Weight loss methi water,    Soaked Almonds	Weight loss methi water,    Soaked Almonds	Weight loss methi water,    Soaked Almonds	Weight loss methi water,    Soaked Almonds	Weight loss methi water,    Soaked Almonds
Meal 2 – Breakfast	Sooji Upma	Vegetable Poha	Methi Stuffed Oats Roti,    Curd	Besan Chilla	Mixed veg paratha,   Curd	Vegetable Vermicelli	Oats Chilla
Meal 3 – Snack	Any fruit (Except Mango, litchi, chikku, grapes, water melon)	Any fruit (Except Mango, litchi, chikku, grapes, water melon)	Any fruit (Except Mango, litchi, chikku, grapes, water melon)	Any fruit (Except Mango, litchi, chikku, grapes, water melon)	Any fruit (Except Mango, litchi, chikku, grapes, water melon)	Any fruit (Except Mango, litchi, chikku, grapes, water melon)	Any fruit (Except Mango, litchi, chikku, grapes, water melon)
Meal 4 – Lunch	Oats Rava Idli,   Sambhar	Veg Dailya	Aloo Methi, Oats Roti, Curd, Fresh Salad	Kala Chana Curry, Brown Rice Pulao	Mix Veg ,   Wheat Bran Roti	Veg Dailya	Gobhi Matar Sabzi Dry,  Oats Roti, Curd
Meal 5 – Tea	Masala Chai,   Or Green Tea,   Soaked Almonds	Masala Chai,   Or Green Tea,   Soaked Almonds	Masala Chai,   Or Green Tea,   Soaked Almonds	Masala Chai,   Or Green Tea,   Soaked Almonds	Masala Chai,   Or Green Tea,   Soaked Almonds	Masala Chai,   Or Green Tea,   Soaked Almonds	Masala Chai,   Or Green Tea,   Soaked Almonds
Meal 6 – Snack	Makhana Chaat	Moong Dal Bhelpuri	Makhana Chaat	Moong Dal Bhelpuri	Makhana Chaat	Moong Dal Bhelpuri	Makhana Chaat
Meal 7 – Dinner	Vegetable Khichdi	Sauteed Vegetables	Any Dal Without Tadka,  Oats Roti	Besan Chilla	Vegetable Khichdi	Sauteed Vegetables	Any Dal Without Tadka,  Oats Roti
Meal 8 –  Before Bed	Chamomile Tea Or  Lavender Tea	Chamomile Tea Or    Lavender Tea	Chamomile Tea Or    Lavender Tea	Chamomile Tea Or    Lavender Tea	Chamomile Tea Or    Lavender Tea	Chamomile Tea Or    Lavender Tea	Chamomile Tea Or    Lavender Tea

Please note – It is a generic diet chart and as you know by now, a one-size-fits-all approach will not work for all. It is important to work with a qualified dietitian to create a specific diet plan that works best for you. 

This list has at least 20 snacking options that can be handy in diabetes.

Other Lifestyle Interventions 

1. Exercise

• Exercise and movement in general can help burn excess glucose. It helps lower LDL cholesterol, lower blood pressure, control weight and strengthens muscles and bones. Regular exercise improves insulin sensitivity. Your muscle cells become more receptive to insulin which can help lower blood sugar levels. Exercising also releases endorphins that can boost your mood and help manage stress. All forms of exercise can help whether it is resistance training, aerobic or combined. 

2. Tracking Blood Sugar

• Your blood sugar fluctuates throughout the day. It is important for you to know these fluctuations when you eat food, exercise or take medications. If you do this consistently, over time you will start observing trends. With the help of your dietitian you can learn to manage these trends better. Tracking can also help you prevent abnormal levels and take actions on time and avoid complications. 

• 2 types of devices can be used at home – Blood Glucose Meters (BGM) or Continuous Glucose Monitoring Systems (CGM). BGM requires a prick on the finger and putting a drop of blood in the device for measurement. CGM is a sensor based modern device planted on the skin. It continuously provides real time data on your phone. 

3. Learn to Read Food Labels

• This can be your secret weapon when dealing with diabetes. It can help you measure what you are eating. More importantly, it can help you avoid traps. Example – Most so called ‘healthy products’ are loaded with sugars or bad sugar substitutes. The same is the case with sodium. Don’t just look at the front of the label. Try to learn about what is written in the ingredient list and what it actually means.

• Hack – Generally the ingredients are listed in order of decreasing quantity. So if you see sugar or maida in the beginning of the list, it means the product is loaded with it. 

• Hack – The lesser the ingredients, the better it is generally. 

4. Sleep and Stress Management

• Sleep and stress are again, related to your blood sugar levels. During sleep your body releases hormones to regulate blood sugar. Bad sleep can cause unnecessary spikes and dips in blood sugar levels. Sleep deprivation can lead to an increase in blood sugar levels.

• Hack – The blue light of smart devices can be a sleep inhibitor. Put your devices away 1 hour before your sleep time.

• Cortisol is the stress hormone. When your body is in stress, it goes into the fight or flight mode. This can increase blood sugar levels. Yoga can play a significant role not just with diabetes but with stress as well. This list has some yoga exercises that can be done at home.

5. Alcohol and Smoking

• Alcohol can interfere with blood sugar control. Alcohol and alcoholic drinks often contain tons of added sugar. Most of these drinks have no nutritional value. Over time, excessive drinking can decrease insulin’s effectiveness in your body.  However, alcohol can be consumed in diabetes. It is important to work with your dietitian to understand your limits based on your condition.

• Smoking is a strict no in diabetes. Nicotine disrupts insulin sensitivity. Smoking can worsen complications in diabetes. It damages the blood vessels and hinders blood flow. It weakens the immune system. It hinders wound healing. If you are a smoker, quitting is the best thing you can do to yourself.

Conclusion/Summary

Diabetes management and in some cases reversal is possible. The key to it is managing blood sugar spikes and drops. While nutrition plays a significant role in managing diabetes, other lifestyle interventions such as exercise, sleep, alcohol and smoking, all play a role. With today’s technology, it is easy to track blood sugar levels on a near real time basis. With the right coaching, you along with your dietitian and doctor can work together to create a plan that works best for you. You don’t have to leave a lot in life to manage diabetes. With the right awareness and planning, it is very much possible. 

At Fitelo, we have helped 10,000+ clients in managing diabetes. With the right team of doctors and expert dietitians we have not made tailored plans for our clients, but we have been with them throughout the journey. You can reach out to us in case you need our help.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.