Try This Indian Diet Plan For Prediabetes For Better Blood Sugar Control!

As one of the world’s most diverse and flavorful cuisines, Indian food has captured the hearts and palates of people all over the globe. But did you know that the traditional Indian diet plan for prediabetes can also be a powerful tool in managing your sugar levels?

With its emphasis on complex carbohydrates, healthy fats, and a rainbow of spices and flavors, an Indian diet plan can help regulate blood sugar levels, improve insulin sensitivity, and lower the risk of developing type 2 diabetes.

In this article, we’ll take a closer look at how an Indian diet plan can benefit individuals with prediabetes, including key foods to include and avoid, and more. Whether you’re of Indian descent or simply a lover of Indian food, this guide has everything you need to know to prevent and manage prediabetes with the power of Indian cuisine.

What Is Prediabetes?

According to the Cleveland Clinic, Prediabetes is when blood sugar levels are higher than normal but not quite enough to be called type 2 diabetes. 

It is a warning sign of reduced insulin output or insulin resistance—underlying factors of diabetes and other health problems. Often, though, prediabetes can be reversed with early treatment, including dietary and lifestyle modifications.

Causes and Risks

Several factors including:

• Insulin Resistance: Cells in the body become less sensitive to insulin.
  
• Obesity: Especially around the belly, extra weight raises the danger.
  
• Sedentary Lifestyle: Lack of mobility worsens insulin resistance.
  
• Unhealthy Diet: Eating processed foods, high sugar, and refined carbohydrates creates blood sugar spikes.
  
• Family History and Genetics: A family history of diabetes raises vulnerability.
  
• PCOS: Women with polycystic ovary syndrome (PCOS) face an increased risk.
  
• Age and race: The risk rises with age and is particularly great among some ethnic communities, such as South Asians.

Why Is Diet Relevant In Prediabetes Treatment?

Managing blood sugar levels and staving off advanced diabetes depend critically on diet. A well-balanced diet helps to:

• Regulate Blood Sugar: Picking low-GI foods helps to control glucose spikes.
  
• Enhancing Insulin Sensitivity: A high protein diet, good fats, and fiber improves insulin function.
  
• Support Weight Loss: Keeping a healthy weight helps to lower the risk of diabetes.
  
• Promote better metabolic health: That is to say, anti-inflammatory meals, including leafy greens and turmeric—help to lower inflammation.

Improving heart health, lowering cholesterol, and supporting long-term health—among several benefits of a nutrient-dense diet—that of enhanced general health.

How can an Indian diet plan help manage prediabetes?

A prediabetes diet chart Indian can help manage prediabetes by focusing on nutrient-dense foods that can regulate blood sugar levels, improve insulin sensitivity, and lower the risk of developing type 2 diabetes. 

Here are some ways in which an Indian diet plan can be beneficial for managing prediabetes:

1. Includes Healthy Fats: An Indian diet plan includes healthy fats, such as nuts, seeds, and oils, which can help improve insulin sensitivity and lower the risk of developing type 2 diabetes.

• Healthy fats also help keep you feeling full and satisfied, which can help prevent overeating and weight gain.
  
• According to the National Library Of Medicine, replacing saturated fats and trans fatty acids with unsaturated fats has beneficial effects on insulin sensitivity and is likely to reduce the risk of type 2 diabetes.

2. Emphasizes Complex Carbohydrates: A diet plan for prediabetes India emphasizes complex carbohydrates, such as whole grains, legumes, and vegetables, which are rich in fiber and take longer to digest, leading to a slower and more gradual rise in blood sugar levels.

• This helps prevent sudden spikes in blood sugar that can contribute to insulin resistance and the development of prediabetes.

3. Avoids Refined Sugars And Unhealthy Fats: An Indian diet plan avoids or limits foods that are high in refined sugars and unhealthy fats, such as fried foods, sugary drinks, and desserts.

• The National Institutes Of Health says that simple sugars can cause a rapid spike in blood sugar levels, leading to insulin resistance and an increased risk of prediabetes and type 2 diabetes.

4. Incorporates Protein: An Indian diet plan incorporates protein-rich foods, such as lentils, beans, and dairy, which can help regulate blood sugar levels and improve insulin sensitivity.

• Protein also helps keep you feeling full and satisfied, which can prevent overeating and weight gain.

Indian Diet Chart For Prediabetes

Prediabetes is a condition in which blood sugar levels are higher than usual, but not high enough to be classified as diabetes. If you have prediabetes, changing your diet can help prevent or delay the onset of type 2 diabetes. Here’s a sample Indian diet plan for prediabetes:

Breakfast:	1 cup of low-fat milk 2 small oats chilla/ Jowar Chilla / Paneer stuffed roti
Mid-Morning Snack:	1 small bowl of sliced fruits
Lunch:	2-3 chapatis made from whole wheat flour 1 small bowl of brown rice 1 small bowl of dal or lentil soup 1 small bowl of vegetable curry 1 small bowl of salad
Evening Snack:	1 small bowl of roasted chana or sprouts
Dinner:	2-3 chapatis made from whole wheat flour 1 small bowl of brown rice 1 small bowl of vegetable curry 1 small bowl of salad
Before Bed:	1 small cup of low-fat milk

So, this was our prediabetes diet vegetarian Indian meal plan recommended by dietitians of Fitelo. 

To get a personalized 7-day meal plan for prediabetes Indian way, connect with our registered dietitians today!

Best Indian Foods For Prediabetes

Here are some of the best Indian foods for prediabetes that help regulate blood sugar levels and improve insulin sensitivity:

Category	Best Foods	Benefits
Whole Grains (Low-GI Carbs)	Brown rice, Quinoa, Whole wheat roti, Ragi, Jowar, Bajra	High in fiber, slow glucose release, better digestion
Legumes & Pulses	Moong dal, Chana dal, Rajma, Chickpeas, Masoor dal	Rich in protein, fiber, and helps control blood sugar
Vegetables (Low in Starch)	Bitter gourd, Spinach, Fenugreek, Cabbage, Cauliflower, Broccoli, Pumpkin, Bottle Gourd, Ridge Gourd	High in fiber, improves insulin sensitivity, and is anti-inflammatory.
Fruits (Low-GI & Antioxidants)	Berries, Apple, Pear, Guava, Papaya, Pomegranate	Slow sugar absorption, rich in antioxidants
Dairy & Healthy Fats	Greek Yogurt, Homemade Curd, Paneer, Ghee (in moderation), Almonds, Walnuts, Flaxseeds, Chia Seeds	Supports gut health, provides good fats, stabilizes sugar levels
Spices & Herbs	Turmeric, Cinnamon, Fenugreek Seeds, Ginger, Garlic	Natural blood sugar regulators, anti-inflammatory properties

Foods To Avoid In An Indian Diet Plan For Prediabetes

Try to avoid the below foods in your diet plan if you want to prevent prediabetes symptoms:

• Refined Carbohydrates: Say no to white rice, white bread, maida-based foods (naan, paratha, bakery items), pasta. These foods cause blood sugar spikes.
  
• Sugary Foods & Drinks: Say bye to sweets (mithai, gulab jamun, jalebi), sugary tea/coffee, soft drinks, and packaged fruit juices. Avoid them as they have a high sugar content that leads to insulin resistance.
  
• Fried & Processed Foods: Avoid pakoras, samosas, French fries, chips, processed snacks like namkeen, and instant noodles. These foods increase bad cholesterol and promote weight gain.
  
• Unhealthy Fats: Avoid margarine, vanaspati (hydrogenated fats), fast food, and processed cheese spreads. These are high in trans fats and raise inflammation.
  
• High-Sodium Foods: Less consume pickles, processed meats, papads, and canned/packaged foods. These sodium-rich foods can raise blood pressure and diabetes risk.
  
• High-Glycemic Fruits: Stay away from overripe bananas, mangoes, chikoo, grapes, pineapple, and watermelon, as they cause rapid blood sugar spikes.
  
• Alcohol & Caffeinated Beverages: Avoid beer, cocktails, energy drinks, and excess coffee. They disrupt blood sugar control and affect liver function.

Lifestyle Tips For Managing Prediabetes

In addition to following an Indian diet plan, there are several other tips for managing prediabetes. Here are a few tips to keep in mind:

1. Exercise regularly: Regular exercise can help improve insulin sensitivity and regulate blood sugar levels. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, on most days of the week.
2. Maintain a healthy weight: Losing just 5-10% of your body weight can help improve insulin sensitivity and lower the risk of developing type 2 diabetes. Eating a healthy, balanced diet and engaging in regular physical activity can help you achieve and maintain a healthy weight.
3. Get enough sleep: Lack of sleep can disrupt hormone levels and increase the risk of insulin resistance and prediabetes. Aim for 7-8 hours of sleep per night.
4. Quit smoking: Smoking can increase the risk of insulin resistance and prediabetes. If you smoke, quitting can help improve your overall health and lower the risk of developing type 2 diabetes.
5. Manage stress: Chronic stress can raise cortisol levels, which can contribute to insulin resistance and the development of prediabetes. Try to find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises.

Here are some additional tips for managing prediabetes:

• Limit your intake of sugary foods and drinks, including fruit juice and soda
• Eat smaller, more frequent meals throughout the day to prevent blood sugar spikes
• Choose whole grains over refined grains, such as white bread and pasta
• Choose lean sources of protein, such as chicken, fish, and legumes
• Avoid processed and packaged foods, which can be high in sodium and unhealthy fats
• Drink plenty of water throughout the day to stay hydrated and prevent cravings

By following these tips in addition to an Indian diet plan, you can effectively manage prediabetes and lower the risk of developing type 2 diabetes. Consult with your healthcare provider for personalized advice on managing your prediabetes.

Wrapping It Up

In conclusion, following a healthy Indian diet plan can help manage prediabetes and prevent the onset of type 2 diabetes. By making small changes to your diet and lifestyle, you can improve your overall health and reduce your risk of developing chronic diseases.

Here are the key takeaways:

• Understanding Prediabetes: Prediabetes is an indicator of possible diabetes, but early treatment with proper diet and lifestyle may help to correct it.
  
• Causes and Risks: Prediabetes is caused by elements including insulin resistance, obesity, sedentary lifestyle, poor diet, genetics, and conditions such as PCOS.
  
• Importance of Diet: A well-balanced diet is extremely important since it helps to control blood sugar, raise insulin sensitivity, support weight loss, and improve general metabolic health.
  
• Indian Diet Plan for Prediabetes: Including nutrient-dense foods such as whole grains, legumes, fiber-rich vegetables, low-GI fruits, healthy fats, and protein assists one in keeping steady blood sugar levels.
  
• Best Indian Foods for Prediabetes: Whole grains (ragi, jowar, quinoa), legumes (chickpeas, moong dal), fiber-rich vegetables (bitter gourd, spinach), sugar free fruits for diabetics (guava, berries), healthy fats (nuts, seeds, ghee in moderation), and spices (turmeric, cinnamon) help stabilize blood sugar and improve overall health.
  
• Foods To Avoid: To avoid blood sugar spikes and insulin resistance, it is essential to limit refined carbohydrates, sugary meals, processed and fried snacks, unhealthy fats, high-sodium foods, and alcohol.
  
• Lifestyle Tips: One can considerably lower the possibility of developing type 2 diabetes by means of regular exercise, weight control, stress control, good sleep, and stopping smoking.

Adopting a nutritious lifestyle and following a balanced Indian diet can help people with prediabetes to effectively control their illness, enhance their general well-being, and stop its progression toward diabetes.

Feel free to connect with our Fitelo experts, who can assist you with every step of preventing and managing this condition naturally!

How To Lose 20 Kgs In 120 Days?

So, Shradha is from Rotak and is a teacher. She was suffering from the extra weight on her body and so, she was desperate to get fit and slim. The problem during Shradha’s weight loss journey was that she used to get tired very quickly, in short fatigue. She also did not do much physical exercise.

The expert dietitians at Fitelo, connected with Shradha and understood what she was going through and what does she want. As a result, she lost 20 kgs in 120 days.

Shradha’s Weight Loss Transformation: 20 Kg Gone In 120 Days

How To De-Stress And Lose Weight – By Dietitian Mac Singh

It is very common among most of us that we feel low in energy, have a lot of stress, insomnia, slow weight loss, and weak digestion. What if we tell you there is a fix? We can fix most of these issues with just a simple tip, which is absolutely free. Dietitian Mac Singh explains this in the video below:

Frequently Asked Questions

Is Indian Food OK For Prediabetes?

Yes, Indian food can be beneficial for prediabetes if it includes whole grains, fiber-rich vegetables, legumes, and healthy fats while avoiding refined carbs and sugars. 

What Is The Best Meal For Prediabetics?

A balanced meal with whole wheat roti, dal, a fiber-rich vegetable curry, salad, and curd helps regulate blood sugar and improve insulin sensitivity. 

Is Roti Ok For Prediabetes?

Yes, whole wheat, ragi, jowar, or bajra roti are good choices as they have fiber and a lower glycemic index than refined flour options. 

How To Reverse Prediabetes In Indian?

Eat a fiber-rich diet, including whole grains, legumes, and healthy fats, exercise regularly, manage stress, and maintain a healthy weight.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.