This document provides a 1200 calorie Indian diet plan for diabetes. It begins by explaining the challenges of managing diabetes through diet alone. It then presents a sample 1200 calorie Indian diet plan, listing foods for each meal with their nutritional information. The plan emphasizes foods that are low on the glycemic index like fruits, vegetables, beans, oats and whole grains. It stresses consulting a dietician to customize a plan based on individual needs and goals. The document concludes by listing 15 superfoods that can help control blood sugar levels for diabetics. It also provides recipes for herbal juice and gooseberry sharbat suitable for diabetics.

1. Indian Diet Plan For Diabetes (1200 Calorie)
Last updated on November 27, 2015 by Payal Banka 326 Comments
Diabetes, a word that provokes fear in the mind of any foodie. One has to give up on all their
favourite foods and stick to a same food routine everyday. It’s even more challenging when a
person with diabetes wishes to lose weight. Many doctors and dietitians advice diabetics to be in
the right weight frame to avoid complications. 1200 Calorie Indian Diet Plan For Diabetes is a
sample plan on how you could control your calorie intake while not really avoiding food
completely.
A 1200 Calorie Indian Diet Plan For Diabetes can be helpful in controlling your calorie intake
and blood sugar levels, increasing your fibre and nutrient intake. Diabetics have a lot of queries
about what to eat when and in what quantity. This sample 1200 Calorie Indian Diet Plan For
Diabetes will help you clear a lot of such confusion. Like fruits are always better when eaten
between 2 meals, they do not lead to sugar spikes in blood. and salads eaten 10 minutes before
your actual meal will avoid over eating. So here you go, 1200 Calorie Indian Diet Plan For
Diabetes.
Here is a sample for you:
Indian Diet Plan For Diabetes
Food Item Amount Protein(g) Calories (kcal)
EARLY MORNING
Fenugreek seeds with 1 cup of water – – –
Tea (without sugar) 1 cup 4 35
Marie Biscuits 2 1 56
Breakfast
Stuffed methi/palak /lauki paratha 2 small 7 200
Curd 50 gm (1 cup) 3 30
OR
Egg white / Paneer Bhurji 1 medium bowl 6 130
Plain roti (no oil ) 2 small 3 150
OR
Vegetable poha/upama/oats/daliya 1 soup bowl 4.5 230
MID MORNING
Apple /guava/orange 1 – 40
LUNCH

2. Salad (10 mins before lunch) 1 Medium bowl 1 30
Capsicum + gobhi veg 1 medium bowl 1 85
Dal 1 soup bowl 6 130
Phulka (no ghee) 2 6 175
EVENING
Milk / green tea / herbal tea / lemon water 1 cup 2 35
Roasted chana + Muri 1 cup 5 85
DINNER
Salad (10 mins before dinner)
Phulka (no ghee 2 4.5 150
Lauki veg 1 cup 2 85
Curd 1 cup 3 30
LATE NIGHT
Skim Milk (no sugar) 1 glass 4 120
Total – 49.5 1286
How is an Ideal Indian Diet Plan for Diabetes made ?
An Ideal 1200 Calorie Indian Diet Plan For Diabetes can be designed keeping in mind the
person’s individual requirements and other medical conditions. Every person has different
caloric requirement. The calorie requirement is based on various factors like age, sex, medical
conditions, activity levels, metabolism etc. To lose weight in a healthy manner, calculate your
BMR (Basal Metabolic Rate). This will help you understand the minimum calories your body
requires in order to function properly.
This sample 1200 Calorie Indian Diet Plan For Diabetes, will provide you with an idea of what
an ideal 1200 Calorie Indian Diet Plan For Diabetes looks like. Although you must understand
that this is just a generalized 1200 calorie Indian diet plan for diabetes, it may or may not suit
your goal as there are chances your body requirements will be different. So do consult your
dietician in person to know if you can use this 1200 Calorie Indian Diet Plan For Diabetes .
Sources: Google.

3. Diabetes is a condition in which there is high sugar (glucose) level in the blood. The glucose
comes from the food we eat. A hormone insulin produced by the pancreas is responsible for
absorbing the glucose into our body cells. Diabetes can be caused by the pancreas not producing
enough insulin (Type I) or due to insulin resistance (Type II) i.e. the body cells do not respond to
the insulin produced.Diabetes causes frequent urination and increased hunger. A diabetic diet
must include food with low glycemic index (GI). GI is an indication of how much the blood
sugar level will rise when we eat something. Foods with low GI include fruits, vegetables,beans,
oats and other whole grains. These are food which are high in vitamins and fiber content.
If you have diabetes, try to restrict your diet to 1500-1800 calories in a day. Moderation is the
key - eat everything in moderate quantities. Try to include lots of vegetables into your meal in
order to increase the fiber content. For eg. : Try to use whole grain noodles or pastas, use brown
rice to make all variety rice dishes and try to include lots of millets in your diet. In addition, try
to include as many vegetables or sprouts as possible in the dish to increase the fiber content.
Fruits are high in fiber too. However some fruits like mango, banana, grapes etc contain high
sugar level. So consume these fruits in small portions.
Our Indian diet is dominated by carbohydrates. As much as possible try to include more protein
into your diet and reduce the carbohydrate intake. Also, try to expose your body to sunlight
everyday and drink plenty of water. The Vitamin D that you get from sunlight is essential for a
healthy life. Water helps in reducing the risk of many of the ailments related to diabetes. I have
shared some Indian diabetic friendly recipes that can be substituted for the regular rice or roti
meals.
There is no cure for diabetes. If you take care of your diet and keep your sugar under control,
you could lead a normal healthy life. Below are the Top 15 food for diabetes that can help keep
your sugar level in control. Try to include these diabetic friendly food in your diet as often as
possible.
1. Bitter gourd
2. Fenugreek seeds
3. Indian Gooseberry (Amla)
4. Jamun (Indian blackberry) seeds
5. Aloe vera
6. Curry leaves
7. Neem Leaves and tender shoots of neem
8. Guava and guava leaves
9. Flax seeds
10. Water
11. Drumstick Leaves
12. Green tea
13. Basil Leaves (Thulsi)

4. 14. Cinnamon
15. Tender Mango Leaves
Herbal Juice - with Thulsi and Ajwain leaves
Ingredients
Ajwain leaves - 5 or 6
Tulsi (Indian Basil Leaves) - 10 leaves (fresh)
Cumin (jeera) powder - 1/4 spoon
Amchur (Dry mango) powder - 1/2 spoon
Salt - to taste
Mint - 4 or 5 leavesMethod
1. Wash all the leaves and grind into fine paste.
2. Add jeera powder, amchur powder and salt with the paste.
3. These ingredients are enough to make one glass of juice.
Children like to have this juice with cold water.

5. Gooseberry Sharbat
Gooseberry is a rich Source of Vitamin C. The vitamin C in amla helps in dilating the blood
vessels and thereby lowering the blood pressure. If your blood cholesterol troubles you, then take
gooseberry (amla) everyday. The amla fruit contains more than 80% of water. It also has protein,
carbohydrate, fibre, minerals and vitamins. It is good for diabetic also.
Ingredients
Gooseberry - 2
Water - 250 ml
Sugar - 3-4 tblsp
Salt, Black Pepper Powder, Chaat Masala, Roasted Cumin Powder and Black Salt - as per taste
Method
1. Boil the gooseberry in 1/2 cup water.
2. When it becomes soft, remove from the gas and allow it to cool.
3. Press with your hand to remove the seed. Put it in blender with remaining water, sugar, salt
and grind it.
4. Strain and add chaat masala, black pepper powder, cumin powder, black salt as per your tasts.
5. Stir well, add 2 ice cubes serve chilled.