Diet Chart for Diabetes

Who this guide is for

Anyone with type 2 diabetes, prediabetes, or insulin resistance who wants a practical Indian meal plan. Focus is on steady energy, gentle weight control, and easy home cooking.

The Plate Method (easy visual rule)

• ½ plate non-starchy veggies: gourds, bhindi, cabbage, beans, spinach, cucumber, carrots.
• ¼ plate protein: dal, chana/rajma, paneer, curd, eggs, fish, chicken (grilled/boiled).
• ¼ plate smart carbs: red rice, hand-pounded rice, millets (ragi/jowar/bajra), whole-wheat roti, small idli/dosa (with millet batter), small portion poha/upma with veggies.

Thumb rules: eat slowly, stop at 80% full, keep water intake regular, and avoid long gaps (>4 hours) between meals.

Foods to Prefer

• Leafy greens, gourds, cruciferous veggies, salad bowl before meals.
• Whole pulses/legumes: chana, rajma, green gram; fermented batters (idli/dosa) in small portions.
• Proteins: dal + curd, paneer/tofu, egg (1–2/day), fish 2–3×/week, lean chicken.
• Fats: groundnut/gingelly/mustard oil in moderation; nuts (almond, walnut), seeds (flax, chia) 1–2 tbsp/day.
• Millets & whole grains: ragi, jowar, bajra, hand-pounded/red rice, oats.
• Spices that support digestion: methi, jeera, cinnamon, turmeric, ginger.

Foods to Limit

• White bread, refined maida snacks, sugar-loaded biscuits, bakery items.
• Sweetened beverages/juices, energy drinks; choose plain water, buttermilk, lemon water.
• Deep-fried items (samosa, bajji) and restaurant gravies rich in sugar/starch.
• Large portions of polished rice; convert to small portions + more veggies/protein.
• Late-night heavy dinners; keep last meal light and 2–3 hours before sleep.

Sample 1-Day Diabetes Diet (Veg)

• Early Morning: Warm water + ½ tsp soaked methi or jeera water.
• Breakfast: 2 small ragi dosas + sambar + raw salad (cucumber/carrot).
  Alternate: Vegetable oats upma + curd (¾ cup).
• Mid-morning: 1 fruit with low GI (guava/apple/orange) + 5–6 almonds.
• Lunch: 1 cup red/hand-pounded rice or 2 phulkas + big veg curry + dal (¾ cup) + salad + buttermilk.
• Evening: Sprouts chaat or roasted chana; herbal/green tea (no sugar).
• Dinner: Millet khichdi (moong + vegetables) or paneer bhurji + sautéed veggies + 1 phulka.
• Bedtime (optional): Plain warm water or turmeric-ginger infusion.

Sample 1-Day Diabetes Diet (Non-Veg)

• Breakfast: 1 egg omelette with veggies + 1 small whole-wheat dosa/2 small phulkas + sambar.
• Lunch: 1 cup red/hand-pounded rice + fish curry or grilled chicken (palm-size) + veg stir-fry + salad.
• Dinner: Moong dal soup + sautéed greens + 1 phulka / small millet pulao with boiled egg.

Snack Swaps (quick wins)

• Biscuits → roasted chana / peanuts (unsalted) / foxnuts.
• Chips → cucumber/carrot sticks with curd dip.
• Milk sweets → 1–2 dates occasionally + handful nuts (on active days only).

Eating Out Tips

• Begin with salad/soup; skip sugary drinks.
• Choose tandoor/grilled over fried; ask for less oil.
• Share dessert or opt for fruit/unsweetened curd.
• Keep portions small; avoid “buffet mindset”.

Ayurveda-aligned Routine

• Regular meal timing, light dinner before 8 pm.
• Daily walk 30–45 minutes (or split 15+15). After-meal 10–15 minute stroll helps post-meal sugars.
• Sleep 7–8 hours; manage stress with 5–10 minutes of breathing/meditation.

“You don’t need perfection—just consistent small choices that keep sugars steady.”