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What is the best diabetic diet plan for Indians?
Your medical history may be essential in charting out your personalized diabetes diet plan. However, here are some generic tips, as per Indian dietary habits. Drink a glass of lukewarm water first thing in the morning to flush out all toxins. Fenugreek seeds and a squeeze of lemon will supplement the process and moderate your blood sugar and cholesterol levels as well. After this, you should make a head start into the day with these healthy breakfast choices: • Low fat milk, tea, coffee, yogurt, buttermilk, etc. containing healthier substitutes of white sugar and less or no salt. • Different recipes of semolina, barley, oats, bran, broken wheat, millets (bajra, sanwa, jowar, ragi etc.) whole grains, beans, veggies, legumes, etc. • Salad of fresh fruits, veggies and sprouts – cucumber, moong, tomatoes, radish, cabbage, broccoli, etc. • Whole eggs. Your mid-morning snacks can be roasted or boiled chickpeas, green tea, or fruits like apple, peach, pear, orange, bananas, black plum, kiwi, berries, cherries, star fruit, guava, etc. Have a wholesome lunch containing: • Whole wheat chappatis or brown rice with veggies, pulses and/or small portions of protein-rich fish or chicken. • Vegetarians can procure proteins from cheese or gram flour that have low GI and help manage blood sugar levels. • You can also enjoy sprouts salad, curd or buttermilk alongside, spiced up with weight-balancing herbs and veggies. Pick fruits, chickpeas, vegetable salads, sprouts, sandwich with peanut butter, nuts like walnuts, chestnuts, almonds, pistachios, peanuts, etc. as your evening snacks. Finally, keep the dinner light with: • Small servings of whole wheat chappatis with veggies, pulses and/or lean meats. • Alternatively, you can go for broken wheat, semolina or millets preparations brimming with veggies. • Don’t forget your salads. Give bitter foods special preference when following your diabetic diet plan. Veggies like bitter gourd, cruciferous edibles like kale, arugula, dandelion greens, dill, drumstick leaves, spinach, coffee, sesame seeds, raw or half boiled eggplants, etc. are some options.
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