Indians with diabetes[12] have a harder time dealing with the illness because of our cuisine. Many of our staple foods like rice and potatoes are high in starch.
But you can personalize your South Indian meals and make diabetes friendly food choices.
Diabetes Friendly Food Choices
Slide Background
When you wake up…
Have a couple of digestive biscuits A cup of coffee or tea without sugar A glass of warm water with lime and ginger is healthy
Step 2
Slide Background
At breakfast, have…
Steamed idlis with chutney Soft dosa cooked with minimum oil Upma made with cracked wheat, quinoa or poha Pongal made with brown rice Ragidosas and idiyappams
Step 2
Slide Background
Diabetes friendly lunch options
Brown rice, diabetes rice, quinoa, broken millets Kootu with water based vegetables Porials with vegetables like carrot, beans, cabbage etc Greens blended with dhal or plain Sambhar with non tuber vegetables
Step 2
Slide Background
Healthy dinner options
Have a clear vegetable soup before dinner Make a bowl of salad Wheat chappathis with dhal and vegetables Adai made with dhal, and chutney Oats porridge with vegetables
Step 2
Slide Background
Tips for meat eaters
Grill your meat instead of deep frying Make it into a curry instead of dry frying Have more lean meats like chicken and fish Add vegetables to the meat dish
Step 2
When you wake up…
Have a couple of digestive biscuits
A cup of coffee or tea without sugar
A glass of warm water with lime and ginger is healthy
Avoid tender coconut water or juices(high sugar content)
Low sugar content fruit
Handful of unsalted nuts
Diabetes friendly lunch options
Brown rice, diabetes rice, quinoa, broken millets
Kootu with water based vegetables
Porials with vegetables like carrot, beans, cabbage etc
Greens blended with dhal or plain
Sambhar with non tuber vegetables
Evening tea can include…
A cup of tea or coffee with no sugar
Digestive biscuits
A small healthy snack like upma[13] or adai
Healthy dinner options
Have a clear vegetable soup[14] before dinner
Make a bowl of salad
Wheat chappathis with dhal and vegetables
Adai made with dhal, and chutney
Oats porridge with vegetables
Also Read: How to eat healthy without starving?[15]
Good snack options (when you just need to binge)
Vegetable salads[16]
Fruit salads (with fruits low in sugar)
Steamed or boiled vegetables
Steamed dhal vadas
Microwave papads with vegetables on top
Tips for meat eaters
Grill your meat instead of deep frying
Make it into a curry instead of dry frying
Have more lean meats like chicken and fish
Add vegetables to the meat dish
Also Read: Which Cooking Oils Are Best for Diabetics?[17]
Tips to manage your diabetic diet
Eat a snack when you wake up
Drink two glasses of water before a meal
Have small meals every two hours
Eat dinner early
Carry a small snack at all times
What you should avoid
Deep fried foods
Coconut based curries and chutneys
Curries with excess oil like kara kuzhambu
Biriyanis and pulaus that have excess oil and rice
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.