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Written By: Editorial Team | Updated : November 20, 2017 1:26 PM IST
Diabetics have a basic problem - they are either unable to use insulin or inefficiently use it. They need to eat food which causes the sugar levels in the blood to be consistent and not spike suddenly. (Read more about how diabetes affects the body).
Glycaemic index (GI) is an indicator of how high your blood sugar levels will rise when you eat something. When diabetics eat foods with high GI, it results in a sudden rise in their sugar levels. On the other hand, low GI foods are healthier as they are rich in vitamins, fibres, minerals, etc. They also provide energy slowly unlike high GI foods and keep one full for a longer time. This helps in losing weight and lowering the fat levels. Foods like fruits, veggies, beans, brown rice, oats, etc. are better-suited for diabetics. Below is a sample diet plan for diabetes patients by Ekta Tandon, a nutritionist at Fitness First chain of gyms.
| Meal/Time | Menu | Quantity |
| Early morning | Nuts: Almonds Walnuts | 6-71-2 |
| Breakfast | Oat flakes +MilkEgg sandwich(multigrain bread)/Vegetable oats + MilkVegetable stuffed roti + Curd/Besan cheela + Toast | 1 bowl2 slices1 bowl and 1 glass1 and bowl2 |
| Mid morning | Fruits: Papaya Buttermilk/Coconut water | 1 bowl1 glass |
| Lunch | Chapatis/Brown riceVegetable +Curd/Dal/Paneer/Chicken+ Salad | 1-2/1 bowl1 bowl1 bowl1 bowl |
| Evening | FruitRoasted chana and murmura chat /Vegetable Idli /Dhokla | 11 bowl2-32-3 |
| Dinner | Vegetable soupChapatiVegetableDal/ ChickenGreen Salad | 1 bowl11 bowl1 bowl1 bowl |
| Bed Time | Milk | 1 glass |
This meal plan provides around 1600-1800 calories for a day. In order to keep a track of the glycaemic index of the food items you eat, use this GI Wheel. Also know how a healthy breakfast can prevent diabetes.
Ekta Tandon is a senior nutritionist counsellor with Fitness First chain of gyms. She has over eight years of experience in consultation and planning nutritional programmes for various age groups and requirements. She holds a post graduate diploma in Dietetics and Public Health & Nutrition. She specialises in providing nutritional guidance for athletes, therapeutic diets for various diseases and has conducted workshops in schools and corporate offices.
Image source: Getty Images
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