10 Early Symptoms of Diabetes That You May Be Ignoring Right Now

Introduction

With the right lifestyle, you can reduce your symptoms of diabetes or even reverse diabetes to a point where you won’t need any medications! Let’s explore how in this blog. 

Diabetes is a chronic condition in which your body doesn’t produce enough insulin or doesn’t use the insulin it produces efficiently. 

Glucose or blood sugar is the main source of energy for the body which it derives from the food we eat. Insulin helps move the glucose from your blood to the cells where it can be used. But, when the body doesn’t produce enough insulin or if the body becomes insulin resistant, the sugar present in the blood goes unused and accumulates. This leads to high blood sugar levels that can cause serious health complications.

Why is Meal Planning Important in Diabetes?

For people with diabetes, meal planning is crucial for sustaining steady blood sugar levels all day. It helps control portion sizes, balance carbohydrates, fats, and proteins, and ensures you consume a variety of nutritious foods. Consistent meal times and balanced nutrition support better glucose management, energy levels, and overall health, reducing the risk of complications associated with diabetes.

Now let’s get to the diabetes diet chart that’s going to help in our battle against diabetes!

Best Diabetic Food Chart:

Diabetics are also at a heightened risk of high blood pressure and high blood fats which can lead to heart diseases. Certain foods help lower your blood sugar levels and play a major role in controlling diabetes. Therefore, the food you choose must also be healthy for your heart and low in fats and salt. 

In this blog, we have put together a diet for diabetic patients for an entire day to help you get started:

Early Morning

Starting your day straight with milk and cereals can cause your blood sugar levels to shoot through the roof. Instead, have some cinnamon water or dalchini ka paani, methi ka paani by soaking fenugreek seeds overnight in water, soaked walnuts and almonds early in the morning to get your body started and then have proper breakfast.

Breakfast

A HUGE warning: Do not skip any meals of the day, or have your meal too late or too early. Skipping a meal can increase your blood sugar levels after the other two meals. For breakfast you can have broken wheat or daliya, upma, vegetable dosa, bajra dosa, aval upma, chilla made with besan. You can prepare any kind of chutney to go with these but make sure not to add too much salt.

Midmorning

For a diabetic patient, every meal of the day should be evenly spaced out with a gap of about 4 to 5 hours between them. To get you to the next meal without any problems, you can have midmorning snacks.

Midmorning is about 11 in the morning while breakfast is about 8. For midmorning, have some cucumber to munch on, or you can have vegetable soup or butter milk.

Lunch

Have your lunch at 1 in the afternoon, if you do the calculations, you will realize that the morning breakfast was exactly 5 hours before lunch.

You don’t have to strictly stick to the timings given in this blog, just make sure that all your meals of the day are evenly spaced out like the ones we have here.

Now as for lunch, try some lemon rice, brown rice with dal or sambhar, paneer or egg stuffed parathas, green leafy vegetable salad, peas pulao and boiled eggs.

Evening Snack

On second thought, it shouldn’t be called snacks, it’s just another time of the day where you can have something to munch on. Let’s go munching these at 4 pm: Bhuna Chana, carrot and cucumber, mixed sprouts, pumpkin seeds, almonds, walnuts, green tea.

Dinner

Have your dinner at 7 pm. YES! We really said 7 pm! Here’s why: Late night dinner induces ‘nocturnal glucose intolerance’, which means your body will both secrete less insulin and become insulin resistant at the same time causing your blood sugar levels to raise during your sleep. This happens more in people who don’t evenly space out their meals and hit the bed right after dinner.

So we repeat again: Have your dinner at 7 in the evening. Here’s your dinner menu: You can have everything you had for breakfast… kafi anti-climax! For dinner keep it light.

You might have realized there’s something missing in this food chart for diabetic patients. Have you found it? Yes, this diet chart is entirely vegetarian! That explains why the dinner is the same as breakfast.

If you are craving for something non-vegetarian, fatty fishes got your back. Wait, it has fat in its name? Not all fats are harmful for your health, there are good fats and then there are harmful fats. Fatty fishes like mackerel (bhangra), salmon (rawas) and sardines (tarli) are safe options, we can even confidently say it’s healthy for you! You can have fatty fishes as much as 5 times a week, that takes care of the dinner, doesn’t it?

But wait, there’s more. Your non-vegetarian menu doesn’t stop with fatty fishes. Read on to learn more!

Food List to Include in Diabetic Diet Plan

• Whole grains such as barley, rye, millet, black, brown and red rice are one of the richest sources of fiber to keep you full for longer.
• Leafy Greens such as spinach, drumstick leaves, mint leaves and amaranth leaves.
• Nuts and Seeds such as almonds, walnuts, pistachios, pumpkin seeds, flax seeds and chia seeds are great as anti-oxidants and are high in proteins, dietary fiber, magnesium and fatty acids (the good ones).
• Whole Pulses and Legumes such as chickpeas, lentils, moong dhal and kidney beans pack a generous amount of proteins and many other nutrients.
• All Vegetables high in water content are good for diabetics.
• Cinnamon regulates blood sugar levels and makes your body insulin sensitive. Cinnamon water also helps in removing toxins and burns excess fats in your body aiding in weight loss.
• Lean Meats such as fishes and skinless poultry are good for you, and fine additions to your diabetic meal plan chart, isn’t it? But avoid red meat (pork, beef, lamb and mutton) as they are high in harmful fats and can spike your cholesterol levels. Also, do not deep fry the fishes and chicken, instead, you can grill or roast them.

What Foods Should You Avoid in a Diabetic Diet Plan?

In a diabetic diet meal plan, it's important to avoid foods that can spike blood sugar levels. Here are some key foods to avoid with diabetes:

Sugary Drinks:

Beverages like soda and sweetened juices can cause rapid blood sugar spikes.

Sweets and Desserts:

Candies, cakes, cookies, and ice cream are high in sugar and can lead to unhealthy blood sugar levels.

White Bread and Pasta:

These are refined carbohydrates that digest quickly and can raise blood sugar levels.

Fried Foods:

They often contain unhealthy fats and can contribute to weight gain, which can worsen diabetes.

Processed Snacks: 

Chips and snack bars often contain unhealthy fats and sugars.

Things To Keep in Mind While Designing a Diabetic-Friendly Foods Chart 

Designing a sugar patient diet chart involves thoughtful choices to manage blood sugar levels and promote overall health. Here are key considerations to keep in mind:

Carbohydrate Control:

Opt for complex carbs like whole grains, fruits, and vegetables that digest slowly and don't cause spikes in blood sugar.

Portion Sizes:

Monitor portion sizes to avoid overeating, which can affect blood sugar levels.

Healthy Fats:

Choose unsaturated fats found in olive oil, nuts, and avocados, which are beneficial for heart health.

Lean Proteins:

Include sources like poultry, fish, and legumes to balance meals and manage hunger.

Fibre Intake:

Focus on high-fibre foods like beans, lentils, and leafy greens to aid digestion and control blood sugar.

By balancing these elements, you can create a diet that supports stable blood sugar levels and overall well-being.

Example of an Ideal Indian Diabetes-Friendly Diet Chart

Here’s a sample Indian diabetic diet chart for your reference. 

That concludes our Indian diabetes diet chart! One of the things we always want you to remember is that you have more control over your health than you think. Your diet is one of the main factor of good diabetes management. Along with eating healthier, you must also try hard to be physically active and lose some extra weight.

FAQs

How to control sugar in 7 days?

Controlling sugar levels is a continuous process. You can do so by focusing on balanced meals, reducing sugary snacks, and staying active with regular exercise.

Which is the best food for diabetic patients in India?

The best food for diabetes control in India include whole grains like oats and brown rice, lean proteins like dal and chicken, and plenty of vegetables.

Which fruit is best for diabetes?

Berries like blueberries and raspberries, apples, and citrus fruits are the best fruits for diabetes as they are low in sugar and high in fibre.

Why is it important to follow a diabetes diet?

Following a diabetes diet helps manage blood sugar levels, prevents complications, and supports overall health and energy levels.

What does calorie counting involve in diabetes management?

Calorie counting in diabetes involves tracking daily calorie intake to manage weight and ensure balanced meals that don't spike blood sugar.

How much daily carb intake is recommended for individuals with diabetes?

Daily carb intake for individuals with diabetes varies but generally ranges from 45 to 60 grams per meal, depending on individual needs and medications.

What are the five best foods for diabetics?

The five best diabetic foods to eat include leafy greens, berries, nuts, fish rich in omega-3s, and whole grains.

What is the biggest meal of the day for diabetics?

The biggest meal of the day for diabetics is ideally breakfast or lunch, as it allows more time for the body to process glucose before the day ends.