All you need to know about Indian diabetic diet and nutrition

Nutrition and Physical Activity


Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range




What foods can I eat if I have diabetes?


The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines. The food groups are - Vegetables nonstarchy: includes cabbage,broccoli, carrots, greens, capsicum, and tomatoes starchy: includes potatoes, corn, sitaphal, jackfruit(kathal), green peas - Fruits—includes oranges, melon, berries, apples, bananas and papaya - Grains—at least half of your grains for the day should be whole grains includes wheat, rice, oats, cornmeal, barley, and quinoa - Protein Non Veg - chicken, fish, eggs Veg - Soya, tofu, nuts and peanuts, dried beans and certain peas, such as chickpeas - Dairy - nonfat or low fat milk , yogurt, paneer and cheese




What foods and drinks should I limit if I have diabetes?


Foods and drinks to limit include - fried foods and other foods high in saturated fat and trans fat - foods high in salt, also called sodium - sweets, such as baked goods, candy, and ice cream - beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea. If you drink alcohol, drink moderately—no more than one drink a day if you’re a woman or two drinks a day if you’re a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you haven’t eaten in a while. It’s best to eat some food when you drink alcohol.





Title
Food Item
Quantity
Calories (KCal)
Protein (g)
Sodium (mg)
Potassium (mg)
Phosphorus (mg)
MISC
Soya sauce
1 tsp (4.9 g)
4
0.4
142
152
4
MISC
Chocolate cake
1 Slice (89 g)
352
5.04
299
133
101
MISC
Pizza
1 Slice (96 g)
286
11.19
664
191
197
MISC
Soya Milk, Vanilla
1Cup (245 ml)
131
7.95
124
287
126
CEREALS
Biscuits Cookies
1 in no. (10 g)
46.6
0.6
27
28.6
18
CEREALS
Biscuits Marie
1 in no. (5.6 g)
22.8
0.39
20.8
17.2
10.8
CEREALS
Brown Bread
1 Slice (30 g)
77
3.1
147
51
43
CEREALS
Chapatti
6″ (30 g)
113
4
6.6
105
118.3
CEREALS
Rice, Cooked
1 Cup (100 g)
53.3
2.26
2.3
23.3
53.3
CEREALS
Idli/ Plain Dosa/ Mini Uttapa
2 in no. (90 g)
168
7
93
191
90
CEREALS
Green Peas Pullav
1 Cup (150 g)
117
3.7
64.5
40
81.1
CEREALS
Ragi/Bajra/Maize, dry
6 tsp (30 g)
107
3.5
3
125
109
CEREALS
Oats Porridge
1 Bowl (150 ml)
145.9
3.9
168.5
172.35
158.8
CEREALS
Poha/ Sooji Upma/ Murmura/ Dailya Upma/ Semiya
1 Cup (30 g)
105
2.5
3.3
48
54.75
PULSES
Sambar
1 Cup (150 ml)
72.05
3.49
68.12
188.25
67
PULSES
Dal, Cooked A*
1 Cup (30 g)
124
6
24
240
110
PULSES
Dal Cooked B*
1 Cup (30 g)
110
7.8
10
365
136
PULSES
Soyabean
1 Cup (100 g)
432
43.3
10
594
690
PULSES
Green Peas, Fresh
1 Cup (100 g)
93
7.2
7.8
79
139
DAIRY PRODUCTS
Curd/Cheena
1 Cup (100 g)
149
3.1
73
140
93
DAIRY PRODUCTS
Lassi
1 glass (113 g)
69
3.92
52
175
107
DAIRY PRODUCTS
Milk
1 Cup (120 ml)
80.4
3.8
87.6
168
108
DAIRY PRODUCTS
Paneer, Home Made
1 Cup (100 g)
47.5
10.57
47.5
161
101
DAIRY PRODUCTS
Ice Cream
1 Cup (66 g)
137
2.31
53
131
69
DAIRY PRODUCTS
Cheese
1 Slice (28 g)
113
6.4
183
27
121
DAIRY PRODUCTS
Chocolate Milk Shake
1 bottle (220 ml)
357
9.15
333
672
378
NON VEG
Chicken, Raw
3 – 4 pcs (100 g)
100
23
68
239
187
NON VEG
Egg White
1 (33 g)
17
3.6
55
54
5
NON VEG
Egg White Omelette
2 eggs (80 gm)
141
7.2
110
108
10
NON VEG
Egg Whole
1 in ino. (60 g)
100
8
70
68
110
NON VEG
Fish Raw
1 Medium (100 g)
100
20
50
105
200
VEGETABLES
Vegetable A*
1 Cup (100 g)
20
1
15
55
45
VEGETABLES
Vegetable B*
1 cup (100 g)
100
1.2
10
257
65
VEGETABLES
Vegetable C, Cooked*
1 Cup (100 g)
21
2.11
72
641
72
VEGETABLES
Carrots, Raw
1 Cup (100 g)
48
0.9
35.6
108
530
VEGETABLES
Mushroom
1 Cup (100 g)
22.3
3.09
5
318
86
FRUITS
Fruits A*
1 Cup (100 g)
40
0.2
20
75
20
FRUITS
Fruit B*
1 Cup (100 g)
62
1
32
182
29
FRUITS
Dry Fruits
5-6 in no. (20 g)
120
4.5
15
132
455
SUGAR
Simple Sugar/ Honey/Jaggery
1 tsp (5 g)
20
0.1
0
0
2
BEVERAGES
Soda
200 ml (1 Bottle)
0
0
42
7
0
BEVERAGES
Soup Chicken
1 Bowl (240 ml)
86
6.05
343
252
65
BEVERAGES
Tea
1 Cup (120 ml)
60
1
20
45
30
BEVERAGES
Wine
30 ml (Small Glass)
25
0.02
1
37
60
BEVERAGES
Coffee
1 Cup (120 ml)
71
1.98
26
175
98
BEVERAGES
Cold Drink
330 ml (1 Bottle)
155
0
11
18
33
BEVERAGES
Juices/TCW
1 Glass (150 ml)
27
1.01
147
350
18
FATS & OIL
Ghee
1 tsp. (5 ml)
45
0
0
0
0
FATS & OIL
Oil
1 tsp. (5 ml)
45
0
0
0
0
FATS & OIL
Oil Seeds*
1 tsp. (5 g)
25
1.25
1.1
50
27
MISC
Papad
1 in no. (1)
24
1.74
116
66.6
25.66
MISC
Pickle
1 tbsp. (15 g)
26
0
750
30
0
MISC
Coconut Chutney
1 tbsp. (15 g)
121
2
2
17
184
MISC
Ketchup
1 packet (6 g)
6
0
67
22.9
2

*Cereals – Poha, Sooji, Semiya, Jowar, Murmura, Oats, Daliya.
*Vegetable A – Lauki, Tinda, Parmal, Padwal, Toorai. Tindora, Gheeya, Leached Potatoes, Small onion, Blanched Tomato, Beet Root, Cucumber, Lettuce.
*Vegetable B – Potatoes, Tomato, Brinjal, Karela, Cabbage, Cauliflower, Radish, Papaya raw, Capsicum, Pumpkin.
*Vegetable C – Leafy Vegetable, Lotus Stem, Makhana, Sweet potato, Arvi, Yam.
*Dal, cooked A – Chana Dal, Tur Dal, Masoor Dal
*Dal, cooked B – Rajmah, Chowli, Urad, Chole, Chana, Kala Chana, Matki.
*Fruits A – Guava, Apple, Papaya, Pear, Pine apple, Watermelon, Orange, Java plum
*Fruit B – Grapes, Litchi, Plum, Pomegranate, Zizyphus (Ber).
*Fruits C– Seetaphal, Sapota, Loquat, Muskmelon, Mango, Kiwi Sweet lime, Jackfruit, Peach and other fruits.
*Oil seeds – Flax seeds, Sesame, Linseeds and other oil seeds.