Diabetic Diet Chart: Guide To Optimal Glucose Level Management

Despite what loved ones say, diabetes isn't always complicated. However, if properly treated, diabetes will never develop chronic or cause complications. This is possible with diet, exercise, doctor-prescribed medication, and a healthy lifestyle. Also, diabetes patients need calorie restriction, a balanced diet with sustained weight and blood glucose, a low-glycemic diet, and regular exercise. 


How to control sugar levels? Is milk good for diabetics? Can herbs benefit for a healthy, delicious Indian breakfast for diabetics? Let's start with basic diabetes, followed by nutrition basics, to understand a diabetic diet chart (sugar level chart).


A Comprehensive Guide On Diabetics


Guide On Diabetics


Diabetic is a condition that can be caused by one of three things:

  • The pancreas doesn't make enough insulin.
  • Pancreas doesn't make any insulin at all.
  • The body doesn't react to the insulin produced by the pancreas.


There is no precise known cause of this disease, but several risk factors elevate your chances of developing it:

  • A member of your family has diabetes (sister, brother, parent).
  • Gestational diabetes is diagnosed.
  • You are either overweight or obese.
  • You suffer from other problems, such as PCOS.


What Is A Diabetes Diet And What Is Its Significance?


After eating, the pancreas releases insulin to transport glucose from the bloodstream into cells for energy. Diabetes patients cannot make enough insulin, so glucose builds up excessively in their blood. Moreover, the body quickly absorbs foods high in sugar and empty calories, leading to a rapid spike in blood sugar levels and a subsequent increase in hunger levels—Hyperglycemia results from high blood glucose.


This situation could benefit from a diabetes meal chart that helps:

  • To prevent spikes in blood sugar,
  • Keeps you feeling fuller for longer, 
  • Promotes good weight management, and 
  • Reduces the risk of diabetes's chronic complications.


Why It's Crucial To Follow A Diabetes Diet?


Diabetes Diet


Dietary monitoring is the first step for people with diabetes. Because high blood sugar causes numerous severe additional health issues, such as:

  • Several disorders are linked to high blood sugar as the blood flows to different body parts, and the high concentration of glucose damages the cells and tissues of vital organs.
  • If blood sugar levels decrease or drop too low, a diabetic coma may occur (for both hyperglycemia and hypoglycemia).


Hyperglycemia can cause nephropathy, neuropathy, retinopathy, hearing loss, high blood pressure, high cholesterol, and cardiovascular disease.


Diabetes Meal Plan


People with diabetes must follow a low-glycemic type 2 diabetes diet chart. Remember, diabetes patients should ideally consult a doctor or dietician when planning a diet plan. 


A dietitian or nutritionist will create a diabetes diet with certain factors in mind. Among these factors are the following:

    • Age
    • BMI
    • Preferences
    • Lifestyle
    • Health targets
    • Gender
    • Food intolerance or allergy (if any)
    • Weight
    • Additional diseases and medications


  • Dietary Goal-Setting as a Diabetes Management Tool

Set nutritional goals to prevent the illness's short- and long-term effects, whether you have it or are at risk. A good diet (including the best food for diabetes control) can lower your diabetes medication dosage or prevent it from rising. Here are the best diabetic diet tips.


  • Carefully Track Your Blood Sugar Levels

Monitoring blood sugar, blood pressure, and lipid profiles reduce the risk of hyperglycemia, cardiovascular disease, and macrovascular disease.


  • Adopt A Low-Glycemic Diet

A low-glycemic diet can prevent obesity, neuropathy, nephropathy, and other diabetes-related issues.


  • Diet Plan With A Nutritionist

Consult a nutritionist to customize a low-GI diabetes diet for your country of origin lifestyle. For example, many delicious Indian dishes (Indian diabetic diet chart) can be found with beneficial herbs with minimal sugar content to fulfilled diabetes meal plans (as personalized).


  • Engaged In Regular Physical Treatment

Maintain a regular state of physical treatment and activity for 30 minutes four times per week. Simply increasing your activity level, whether walking or jogging, has significant benefits for your health.


Dietary Recommendations For Diabetes


  • Type 1 Diabetes Dietary Recommendations

Healthy eating practices and gradually introducing healthy diabetes foods are effective ways to incorporate a diabetes diet for type 1 diabetes (in children). Children who start eating healthy at a young age can resume making healthy choices as adults.


  • Type 2 Diabetes Dietary Recommendations

A healthy diet rich in nutrients and regular exercise can help people with type 2 diabetes manage their condition and its negative effects. Those who have not been officially diagnosed with diabetes but are at high risk for developing the disease and those who have pre-diabetes will find this information particularly useful.


  • Gestational Dietary Recommendations

Accordingly, a meal plan is still essential for women who experience gestational diabetes during pregnancy to establish these goals in their daily lives, as both they and their child are at risk of developing diabetes in the future if they do not.


Diabetic Food Chart: What Are The Many Nutritional Factors To Consider?


Diabetic Food Chart


How to control sugar levels? A diabetic diet should emphasize blood sugar management and the prevention of diabetes complications. Therefore, when developing a diabetic food chart for someone with diabetes, keep in mind the following nutritional considerations:



Carbs raise blood sugar the most and should be eaten in moderation. Complex carbs are excellent for people with diabetes since they digest slowly and have a lower impact on blood sugar. Carefully select and equally distribute carbohydrates throughout the day. Examples include:

  • Oatmeal
  • Quinoa
  • Sweet potatoes
  • Whole-grain bread, pasta, and rice




High-fiber diets help manage blood sugar by slowing carb absorption and making you feel full. Examples include:

  • Berries, such as raspberries and blackberries
  • Leafy greens, such as spinach and kale
  • Legumes, such as lentils and chickpeas
  • Whole-grain bread and cereals




Protein helps build muscle and heal tissue. Protein with meals slows glucose absorption and prevents blood sugar rises. Examples include:

  • Tofu or tempeh
  • Low-fat dairy, such as Greek yogurt or cottage cheese
  • Fish, such as salmon or tuna
  • Chicken breast or turkey breast




Some fats are healthier than others and can lower blood sugar. Healthy fats, such as monounsaturated and polyunsaturated fats, benefit individuals with diabetes. Examples include:

  • Avocado
  • Nuts, such as almonds or walnuts
  • Seeds, such as chia or flax seeds
  • Fatty fish, such as salmon or sardines




Various nutrient-dense good foods for diabetics can help individuals to meet their vitamin and mineral needs. Examples include:

  • Dark leafy greens, such as spinach or kale, are rich in magnesium and calcium
  • Fatty fish, such as salmon or sardines, which are high in vitamin D
  • Citrus fruits, such as oranges or grapefruit, are high in vitamin C


Glycemic index: 


The GI measures how fast carbs elevate blood sugar. Foods with a high GI can raise blood sugar, whereas those with a low GI are absorbed slowly. Examples include:

  • Steel-cut oats
  • Non-starchy vegetables, such as broccoli or carrots
  • Legumes, such as chickpeas or lentils


Portion Control: 


Portion sizes should be carefully monitored to prevent blood sugar spikes. Examples of appropriate portion sizes include:

  • One small piece of fruit
  • Half a cup of cooked grains or legumes
  • Three to four ounces of lean protein
  • One tablespoon of healthy fat, such as olive oil


Diabetes-Fighting Ayurvedic Remedies


Ayurvedic Remedies


Ayurveda suggests utilizing powerful herbs to increase insulin sensitivity and lower blood sugar. Most commonly, these are incorporated into diabetic-friendly versions of popular Indian breakfast, lunch, snack, and dinner dishes, including:

  • Aloe vera's benefits for people with diabetes extend to increased insulin secretion when used regularly.
  • Amla has a high vitamin C content and functions as a powerful antioxidant. It boosts immunity and lowers sorbitol, which increases the risk of diabetes complications such as retinopathy, neuropathy, and kidney damage. It promotes blood oxygenation, glucose tolerance, insulin sensitivity, and cell regeneration.
  • Arjuna chaal is used in ancient Ayurveda for its hypoglycemic effects.
  • Bael leaves contain the active component "Feronia gum." The bark and branches of Bael trees have this substance. In studies, bael was found to improve insulin sensitivity and glycemic control.
  • Bitter gourd (or karela) juice is an excellent remedy to treat diabetes. Research suggests that Kerela juice can help people with diabetes control their blood sugar levels. 
  • Cinnamon daily consumption improves diabetics' blood sugar, triglycerides, and cholesterol. It improves insulin sensitivity and reduces fasting glucose and HBA1C.
  • Fenugreek seeds regulate Kapha dosha and are used to treat diabetes. Sugar metabolism is improved by using it as a powder.
  • Guggulu is well known as an Ayurvedic detoxifier that helps stimulate the body's metabolism and eliminate excess fat. 
  • Gurmar contains gymnemic acid, which prevents diabetes by forming compounds with sugar molecules that are difficult for the bloodstream to absorb & also protect pancreatic cells from free radicals.
  • Haridra balances Kapha dosha with Katu, Tikta, and Ushna. Haridra's antibacterial properties make it an excellent infection-prevention measure for diabetics.
  • Jamun seed powder is used in Ayurvedic medicine for controlling blood sugar. Jamun seeds include two essential chemicals, Jamboline and Jambosine, that block sugar release and increase insulin production. Some alkaloids in it reduce diabetes by converting starch to energy.
  • Milk is a healthy option for diabetics due to its low glycemic index (GI is 31). But whole milk contains lactose, a kind of sugar. Therefore, diabetics should consume low-fat milk.
  • Saptrangi extract has historically been used as a diabetic therapy in Ayurveda. Diabetes patients utilize this tree's bark to lower blood sugar.
  • Since ancient times, Neem has been used in Ayurvedic medicine to cleanse the blood and strengthen the immune system. Flavonoids, triterpenoids, anti-viral compounds, and glycosides in bitter neem leaf regulate blood sugar.
  • Tulsi is India's legendary herb that boosts immunity & also helps the body produce more insulin by stimulating the pancreatic beta cells.
  • Turmeric, which contains curcumin, has anti-inflammation, anti-allergies, and anti-cancer properties, which help reduce insulin resistance by improving beta cell activity. It also purifies the blood and controls sugar.
  • Vijaysar tree is renowned for its bark's Tikta (bitter) and Kashaya (astringent) properties that extract activates insulin and pancreatic beta cells to regulate blood sugar. It's also known for lowering sugar cravings and weight reduction.


Remember that dietary requirements and tastes might differ from person to person, as can the existence or absence of underlying medical issues. A healthcare expert, such as a certified dietitian, can help customize a diabetic food plan.


An Ayurvedic Way To Control Blood Sugar With Namhya Diabetes Care Tea


Diabetes Care Tea


Want the best remedies for your busy lifestyle or the best home remedies for people with diabetes to employ in addition to their medication and healthy lifestyle choices? Namhya Diabetes Care Tea is an all-in-one solution. 


This tea is made from various Ayurvedic herbs, including Paneer Dodi, Bitter Melon, Guduchi, Haritaki, Senna leaves, and more. Maintain blood glucose with Namhya Diabetes Care Tea from here.

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Ridhima Arora

Ridhima Arora is an Indian entrepreneur, author, trained yoga instructor, and practicing nutritionist. She is the founder of Namhya Foods.Besides being the founder of Namhya foods, Ridhima also gives nutrition coaching in seminars to kids, NGOs, and corporates. She also works as a freelancer at Global Changemakers.