Diabetes diet

🔍 Introduction

Diabetes is becoming increasingly common, and diet plays the most important role in controlling blood sugar. The right food choices can reduce glucose spikes, improve energy, help in weight control, and prevent long-term complications.
This guide explains exactly what to include and what to avoid in a diabetes-friendly diet.

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🍽️ Best Foods for Diabetics (Eat More of These)

1. High-Fiber Foods

Fiber slows sugar absorption.
Includes:

Whole grains (dal, chana, rajma, oats)

Vegetables (bhindi, lauki, tinda, karela, spinach)

Fruits with low GI (apple, orange, guava, berries)

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2. Lean Protein

Protein stabilizes sugar and keeps you full longer.
Eat:

Eggs

Paneer

Fish (if non-veg)

Chicken breast

Lentils & legumes (dal, chole, rajma)

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3. Healthy Fats

Help reduce inflammation.
Eat:

Almonds, walnuts

Flaxseed

Olive oil, mustard oil

Avocado (optional)

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4. Low-GI Carbs

Slow, stable rise in sugar.
Best choices:

Brown rice

Whole wheat roti

Oats

Quinoa

Sweet potato (moderate quantity)

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🚫 Foods to Avoid in Diabetes

1. Sugar and Sweets

Cause instant spikes.
Avoid:

Sugar

Mithai

Cakes

Ice cream

Soft drinks

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2. Refined Carbs

Very high glycemic index.
Avoid:

White bread

Maida

Pasta

Pizza

Noodles

Biscuits

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3. Fried Foods

Increase insulin resistance.
Avoid:

Samosa

Pakoda

Poori

Fries

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4. High-Fat Dairy

Raises cholesterol and inflammation.
Avoid:

Full-fat milk

Cream

Butter in excess

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🥗 Sample Diabetes Diet Plan (Simple & Practical)

Morning (7–8 AM)

Warm water

Tea/coffee without sugar

4 soaked almonds + 2 walnuts

Breakfast (8–9 AM)

Options:

Oats + fruit

1–2 eggs + vegetables

Besan chilla

Idli + sambar

Lunch (1–2 PM)

1–2 whole wheat rotis

1 bowl dal

Green vegetable

Salad

Evening Snack (5 PM)

Roasted chana / peanuts

Green tea

Dinner (8–9 PM)

Lightest meal

1 roti + veg + dal OR

Clear soup + paneer/besan dish

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💡 Pro Tips for Diabetics

Walk 10 minutes after every meal

Avoid long gaps between meals

Stay hydrated

Check sugar regularly

Eat homemade as much as possible