Diabetes is the world's fastest growing chronic condition, according to the World Health Organization (WHO). A metabolic disease occurs when your body either does not make enough insulin or cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar to be stored or used for energy. An estimated 77 million people are living with diabetes in India. Diabetes is not just a disease; it is an epidemic, affecting over 38 million Americans with devastating consequences. Around 1.2 Million Americans are diagnosed each year and 11.6% of Americans had diabetes in 2023. The number is expected to grow by over 100% by 2030. In Ayurveda, poor digestion is considered the primary cause of diabetes, which is referred to as 'Madhumey.'

Eating a healthy diet will help you keep your blood sugar levels under control, help to reduce the chances of weight gain, manage your diabetes and improve overall health. People with diabetes are recommended to follow a diet rich in nutrients and low in fat and calories. Ayurveda also suggests limiting or avoiding the intake of sweets and simple carbohydrates and including more green and leafy vegetables. The meal plan focuses on incorporating low-glycemic-index foods, high-fiber vegetables, whole grains, lean proteins, as well as healthy fats that have a minimal impact on blood glucose levels. The diabetes diet plan also emphasizes portion control to prevent overeating and weight gain, which can exacerbate diabetes, and consistent physical activity to keep one’s metabolism up. 

What is a typical diet chart for diabetics?

·       Early morning

Begin your day with a cup of herbal infusion that is metabolism-boosting herbal drink to kick start your body's metabolism.

How to make the herbal infusion?

Mix a tsp of crushed mulethi (licorice), a bark of cinnamon/cinnamon powder, three pods of crushed cardamom, a tsp of crushed coriander seeds in a glass. Pour a sufficient quantity of very hot boiling water in to the glass and boil the spices until they are infused in the water. Add a teaspoon of honey and drink this mixture on empty stomach to boost your metabolism. The recommended dosage of this herbal infusion is 150 300ml.

Alternatively, you can start the day with an Amla drink — all you need to do is mix Amla powder or add freshly crushed Amla paste to the water and consume the drink. Adhere to this key step and reap its long-term benefits. 

·       Breakfast

Foods rich in insoluble fiber like whole cereals (Bajra, Ragi, or Maize/Corn) are ideal breakfast items for a diabetic. You can have pancakes, steamed Idlis, Paddu, or Dosas or various versions of rotis made from cereals/grains. Adding spices like mint, coriander, tomato, herbal chutneys, Amla, or Lemon and Ginger pickles can further improve the digestion and absorption of the food. There is an old saying: "Eat breakfast like a king; lunch like a prince; and dinner like a pauper." For a diabetic person, 40-60gms of dry cereal mix flour would be sufficient to make breakfast the biggest meal of the day. Syamaka ((Barnyard millet), Kodrava and Uddalaka variety of rice, Godhuma (wheat), Canaka (Hemp), Adhaki (Pigeon pea) and Kulattha (Horse gram) pulse beans are good options for diabetics.

Avoid eating breakfast items that are made using refined flour, refined sugar and white rice. 

·       Mid-morning snack

While you do not need to consume a mid-morning snack, it is best you opt for something healthy if you start to feel hungry around this time. An ideal mid-morning snack could be a bowl (60gms) of whole protein like steamed and spiced sprouts of Canaka, Adhaki,  Kulattha, Moong, Mataki, Chickpea beans sprinkled with lemon juice and salt or green and red chutney or cut fruits, or vegetable salad without fatty dressings or tender coconut water. This will provide your body with essential proteins for the day.

·       Lunch

A diabetes diet chart for lunch thali consists of steamed red rice or Saamai rice, a bowl of horse gram dal or dal/lentil soup, or one bowl of steamed legumes and one bowl of steamed veggie, and a glass of buttermilk or spiced tea. Avoid drinking coffee or soda. This is enough to provide the needed calories as well as satiate the diabetic appetite. The ideal portion size is:

Make sure to avoid eating white rice; in its place, you can eat red rice, brown rice or broken wheat. 

·       Evening

Drink a glass [100ml] of warm spiced light mulethi (licorice root) milk tea in the evening. This will help digest the previous meal while supporting the transition of digestive metabolism from day to evening. If you are hungry, eat a bowl of soup or nuts.

·       Dinner

Wind up your day with a light meal. The ideal dinner menu includes a bowl of oats porridge/broken wheat porridge with buttermilk and a medium-sized bowl of steamed veggies with lentil soup or salad. Alternatively, you can have roti with sumptuous veg curries.

What are the dos and don’ts to keep in mind?

1. Eat mostly vegetarian/vegan foods. If you currently eat a meat-based diet, aim to reduce the quantity of meat you consume. 
2. Avoid eating leftovers and cold foods. Always choose to eat freshly prepared meals and  warm foods. 
3. Avoid consuming processed foods. 
4. Make sure every meal includes all six tastes, including sour, sweet, bitter, salty, pungent and astringent. 
5. Eat until you are satisfied; do not make the mistake of overstuffing yourself.