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Indian Diabetes Diet Plan

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1

2

Introduction

Hello,

As a doctor, I understand the challenges you face daily and the importance of having a

personalized plan to manage your condition. This ebook is a tool that will help you navigate

your journey with diabetes, offering you a variety of resources tailored to your unique needs

and cultural background.

This guide is packed with customized 30-day diabetes diet plans based on the diverse

cuisines from all states of India. Each state has its own dedicated diet plan, ensuring that you

receive personalized recommendations that suit your preferences. Each diet plan is designed

to strike a balance between taste and health, making it easier for you to adhere to your

diabetes management goals.

In addition to the diet plans, this eBook features informative chapters on 50 low glycemic

foods commonly found in India. These foods have been carefully selected to help you

maintain stable blood sugar levels and manage your diabetes effectively. By incorporating

these foods into your daily meals, you can create a well-rounded and balanced diet that

supports your diabetes management efforts.

By following the guidelines and recommendations provided, you can actively manage your

condition and improve your overall well-being. Remember, your health is in your hands, and

with the guidance provided in this ebook, you can take proactive steps towards a healthier

and happier life.

Throughout this journey, I will be here every step of the way, supporting and guiding you.

Let's embark on this journey together, towards a life free from the constraints of diabetes.

Let's turn the pages and beat your diabetes together!

Dr Sharon Baisil MBBS MD

Head of Beat Diabetes

3

Andhra Cuisine based 30-day Diabetes Diet Plan

Andhra cuisine holds a special place in my heart with its vibrant spices, hearty lentils, fresh

produce, and seafood – each dish telling a story of culture and tradition. It's not just the

deliciousness, but the inherent health benefits of this culinary tradition that makes me

excited to present this to you.

This plan gives prominence to whole grains like brown rice and wholesome wheat rotis that

are rich in complex carbohydrates and dietary fiber, key to moderating the release of

glucose into the bloodstream. The unique and wonderful ragi idlis incorporated are not only

a staple but also a superfood, offering an essential blend of calcium, fiber, and iron.

Lean proteins, which are crucial in a diabetic-friendly diet, are provided in the form of fish,

chicken, and a range of lentils such as in Gongura Pappu and Tomato Pappu. These proteins,

in synergy with the complex carbohydrates, ensure a slow, steady energy release to avoid

blood sugar spikes.

We also celebrate the magic of Andhra spices in this plan. The native spices like mustard

seeds, fenugreek, and asafoetida, all commonplace in Andhra recipes, are not just flavor

enhancers but are also known for their anti-inflammatory and anti-diabetic properties.

Moreover, we cannot forget the significant role that healthy fats play in our diet. Nuts and

seeds, sprinkled throughout the plan, provide these essential fats to support heart health

and maintain satiety, ensuring that you're not just eating well, but feeling well too.

However, while this plan is designed with thoughtfulness and care, it is essential that it be

personalized according to your unique health needs. Always remember, diet is not just

about restrictions but about finding the joy in nurturing our bodies with the food it needs

and deserves.

4

So, embark on this exciting culinary journey, packed with the essence of Andhra Pradesh.

May it bring you not only better control of your diabetes, but also an enriching and

delightful gastronomical experience.

Da

y

Early

Morning

Drink

Breakfast

Mid-

Morning

Snack

Lunch

Afternoo

n Snack

Afternoo

n Drink

Dinner

1

Warm

water

with

lemon (1

glass)

Ragi Idli (2

pieces) with

Coconut

Chutney

Fruit

salad (1

cup,

avoid

high

sugar

fruits)

Brown Rice

(1 cup)

with Fish

Pulusu (1

cup) and

Palakura

Pappu (1

cup)

Sprouted

Moong

Salad (1

cup)

Buttermil

k (1

glass)

Tomato

Pappu (1

cup) with

2 Wheat

Rotis

2

Cinnamo

n water

(1 glass)

Pesara Dosa

(2 pieces)

with

Tomato

Chutney

Carrot

and

cucumbe

r sticks

(1 cup)

Chappidi

Pappu (1

cup) with

brown rice

(1 cup) and

vegetable

stir fry (1

cup)

Handful

of

roasted

peanuts

Green

Tea (1

cup)

Andhra

Chicken

Salad (1

serving)

3

Bitter

Gourd

Juice (1

glass)

Godhuma

Upma (1

cup)

Apple (1

small)

Andhra

Style

Chicken

Curry (1

cup) with 2

Wheat

Rotis

Bowl of

mixed

fruits (1

cup,

avoid

high

sugar

fruits)

Buttermil

k (1

glass)

Ven

Pongal (1

cup)

4

Amla

Juice (1

glass)

Kanchipura

m Idli (2

pieces) with

Sambhar

Boiled

chickpea

s salad

(1 cup)

Brown Rice

(1 cup)

with

Mamidikay

a Pappu (1

cup) and

steamed

vegetables

(1 cup)

Handful

of

roasted

almonds

Green

Tea (1

cup)

Andhra

style

grilled

fish (1

serving)

5

Warm

water

with

Pesarattu (2

pieces) with

Allam

Pachadi

Handful

of

berries

(1 cup)

Tomato

Rice (made

with

brown

Bowl of

mixed

fruits (1

cup,

Buttermil

k (1

glass)

Andhra

Chicken

Soup (1

serving)

5

lemon (1

glass)

rice, 1 cup)

and

Vendakai

Pulusu (1

cup)

avoid

high

sugar

fruits)

6

Cinnamo

n water

(1 glass)

Vermicelli

Upma (1

cup)

Guava (1

medium)

Chana Dal

Fry (1 cup)

with 2

Wheat

Rotis and

mixed

vegetable

curry (1

cup)

Sprouted

moong

salad (1

cup)

Green

Tea (1

cup)

Chepa

Vepudu

(1

serving)

7

Bitter

Gourd

Juice (1

glass)

Rava Idli (2

pieces) with

Mint

Chutney

Pineappl

e (1 cup)

Brown Rice

(1 cup)

with Dal

Palak (1

cup) and

carrot stir

fry (1 cup)

Handful

of

roasted

cashews

Buttermil

k (1

glass)

Prawns

Stir Fry

(1

serving)

and half

a cup of

Cucumbe

r Salad

Da

y

Early

Morning

Drink

Breakfast

Mid-

Morning

Snack

Lunch

Afternoo

n Snack

Afternoo

n Drink

Dinner

8

Amla

Juice (1

glass)

Rava Dosa

(2 pieces)

with

Tomato

Chutney

Boiled

Chickpea

s Salad

(1 cup)

Gongura

Pappu (1

cup) with

Brown Rice

(1 cup)

Handful

of

Roasted

Peanuts

Green

Tea (1

cup)

Andhra

Chicken

Salad (1

serving)

9

Warm

water

with

lemon (1

glass)

Pesara Dosa

(2 pieces)

with

Sambhar

Handful

of

Berries

(1 cup)

Brown Rice

(1 cup)

with

Palakura

Pappu (1

cup)

Bowl of

Mixed

Fruits (1

cup,

avoid

high

sugar

fruits)

Buttermil

k (1

glass)

Tomato

Pappu (1

cup) with

2 Wheat

Rotis

10

Cinnamo

n water

(1 glass)

Godhuma

Upma (1

cup)

Guava (1

medium)

Chana Dal

Fry (1 cup)

with 2

Wheat

Rotis and

Sprouted

Moong

Salad (1

cup)

Green

Tea (1

cup)

Andhra

style

grilled

fish (1

serving)

6

mixed

vegetable

curry (1

cup)

11

Bitter

Gourd

Juice (1

glass)

Pesarattu (2

pieces) with

Allam

Pachadi

Pineappl

e (1 cup)

Tomato

Rice (made

with

brown

rice, 1 cup)

and

Vendakai

Pulusu (1

cup)

Handful

of

Roasted

Almonds

Buttermil

k (1

glass)

Ven

Pongal (1

cup)

12

Amla

Juice (1

glass)

Ragi Idli (2

pieces) with

Coconut

Chutney

Fruit

salad (1

cup,

avoid

high

sugar

fruits)

Brown Rice

(1 cup)

with Fish

Pulusu (1

cup) and

Palakura

Pappu (1

cup)

Sprouted

Moong

Salad (1

cup)

Green

Tea (1

cup)

Tomato

Pappu (1

cup) with

2 Wheat

Rotis

13

Warm

water

with

lemon (1

glass)

Vermicelli

Upma (1

cup)

Carrot

and

cucumbe

r sticks

(1 cup)

Chappidi

Pappu (1

cup) with

brown rice

(1 cup) and

vegetable

stir fry (1

cup)

Bowl of

mixed

fruits (1

cup,

avoid

high

sugar

fruits)

Buttermil

k (1

glass)

Andhra

Chicken

Soup (1

serving)

14

Cinnamo

n water

(1 glass)

Kanchipura

m Idli (2

pieces) with

Sambhar

Apple (1

small)

Andhra

Style

Chicken

Curry (1

cup) with 2

Wheat

Rotis

Handful

of

roasted

peanuts

Green

Tea (1

cup)

Chepa

Vepudu

(1

serving)

15

Bitter

Gourd

Juice (1

glass)

Pesarattu (2

pieces) with

Allam

Pachadi

Boiled

chickpea

s salad

(1 cup)

Brown Rice

(1 cup)

with

Mamidikay

a Pappu (1

cup) and

steamed

vegetables

(1 cup)

Bowl of

mixed

fruits (1

cup,

avoid

high

sugar

fruits)

Buttermil

k (1

glass)

Andhra

style

grilled

fish (1

serving)

7

16

Amla

Juice (1

glass)

Rava Idli (2

pieces) with

Mint

Chutney

Handful

of

berries

(1 cup)

Tomato

Rice (made

with

brown

rice, 1 cup)

and

Vendakai

Pulusu (1

cup)

Sprouted

Moong

Salad (1

cup)

Green

Tea (1

cup)

Prawns

Stir Fry

(1

serving)

and half

a cup of

Cucumbe

r Salad

17

Warm

water

with

lemon (1

glass)

Pesara Dosa

(2 pieces)

with

Tomato

Chutney

Guava (1

medium)

Chana Dal

Fry (1 cup)

with 2

Wheat

Rotis and

mixed

vegetable

curry (1

cup)

Handful

of

roasted

almonds

Buttermil

k (1

glass)

Andhra

Chicken

Salad (1

serving)

18

Cinnamo

n water

(1 glass)

Godhuma

Upma (1

cup)

Pineappl

e (1 cup)

Brown Rice

(1 cup)

with Dal

Palak (1

cup) and

carrot stir

fry (1 cup)

Bowl of

mixed

fruits (1

cup,

avoid

high

sugar

fruits)

Green

Tea (1

cup)

Tomato

Pappu (1

cup) with

2 Wheat

Rotis

19

Bitter

Gourd

Juice (1

glass)

Ragi Idli (2

pieces) with

Coconut

Chutney

Boiled

Chickpea

s Salad

(1 cup)

Gongura

Pappu (1

cup) with

Brown Rice

(1 cup)

Handful

of

Roasted

Peanuts

Buttermil

k (1

glass)

Ven

Pongal (1

cup)

20

Amla

Juice (1

glass)

Kanchipura

m Idli (2

pieces) with

Sambhar

Handful

of

Berries

(1 cup)

Brown Rice

(1 cup)

with

Palakura

Pappu (1

cup)

Sprouted

Moong

Salad (1

cup)

Green

Tea (1

cup)

Andhra

style

grilled

fish (1

serving)

21

Warm

water

with

lemon (1

glass)

Rava Dosa

(2 pieces)

with

Tomato

Chutney

Carrot

and

cucumbe

r sticks

(1 cup)

Chappidi

Pappu (1

cup) with

brown rice

(1 cup) and

vegetable

stir fry (1

cup)

Bowl of

mixed

fruits (1

cup,

avoid

high

sugar

fruits)

Buttermil

k (1

glass)

Chepa

Vepudu

(1

serving)

8

22

Cinnamo

n water

(1 glass)

Pesarattu (2

pieces) with

Allam

Pachadi

Apple (1

small)

Andhra

Style

Chicken

Curry (1

cup) with 2

Wheat

Rotis

Handful

of

roasted

almonds

Green

Tea (1

cup)

Andhra

Chicken

Soup (1

serving)

23

Bitter

Gourd

Juice (1

glass)

Vermicelli

Upma (1

cup)

Guava (1

medium)

Brown Rice

(1 cup)

with

Mamidikay

a Pappu (1

cup) and

steamed

vegetables

(1 cup)

Sprouted

Moong

Salad (1

cup)

Buttermil

k (1

glass)

Tomato

Pappu (1

cup) with

2 Wheat

Rotis

24

Amla

Juice (1

glass)

Godhuma

Upma (1

cup)

Pineappl

e (1 cup)

Tomato

Rice (made

with

brown

rice, 1 cup)

and

Vendakai

Pulusu (1

cup)

Handful

of

Roasted

Peanuts

Green

Tea (1

cup)

Prawns

Stir Fry

(1

serving)

and half

a cup of

Cucumbe

r Salad

25

Warm

water

with

lemon (1

glass)

Kanchipura

m Idli (2

pieces) with

Sambhar

Boiled

Chickpea

s Salad

(1 cup)

Chana Dal

Fry (1 cup)

with 2

Wheat

Rotis and

mixed

vegetable

curry (1

cup)

Bowl of

mixed

fruits (1

cup,

avoid

high

sugar

fruits)

Buttermil

k (1

glass)

Andhra

Chicken

Salad (1

serving)

26

Cinnamo

n water

(1 glass)

Rava Dosa

(2 pieces)

with

Tomato

Chutney

Guava (1

medium)

Brown Rice

(1 cup)

with Dal

Palak (1

cup) and

carrot stir

fry (1 cup)

Sprouted

Moong

Salad (1

cup)

Green

Tea (1

cup)

Ven

Pongal (1

cup)

27

Bitter

Gourd

Juice (1

glass)

Pesarattu (2

pieces) with

Allam

Pachadi

Handful

of

Berries

(1 cup)

Gongura

Pappu (1

cup) with

Handful

of

Roasted

Almonds

Buttermil

k (1

glass)

Andhra

style

grilled

9

Brown Rice

(1 cup)

fish (1

serving)

28

Amla

Juice (1

glass)

Vermicelli

Upma (1

cup)

Apple (1

small)

Brown Rice

(1 cup)

with

Palakura

Pappu (1

cup)

Bowl of

mixed

fruits (1

cup,

avoid

high

sugar

fruits)

Green

Tea (1

cup)

Tomato

Pappu (1

cup) with

2 Wheat

Rotis

29

Warm

water

with

lemon (1

glass)

Ragi Idli (2

pieces) with

Coconut

Chutney

Carrot

and

cucumbe

r sticks

(1 cup)

Chappidi

Pappu (1

cup) with

brown rice

(1 cup) and

vegetable

stir fry (1

cup)

Handful

of

roasted

peanuts

Buttermil

k (1

glass)

Chepa

Vepudu

(1

serving)

30

Cinnamo

n water

(1 glass)

Kanchipura

m Idli (2

pieces) with

Sambhar

Pineappl

e (1 cup)

Andhra

Style

Chicken

Curry (1

cup) with 2

Wheat

Rotis

Sprouted

Moong

Salad (1

cup)

Green

Tea (1

cup)

Andhra

Chicken

Soup (1

serving)

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17