India is a country with an increasing number of lifestyle diseases. It is all because of urbanization, unhealthy eating habits, and physical inactivity and inherent genetic characteristics. In this post about Indian diet plan for pre-diabetes, we will be tackling the most common lifestyle disorder, diabetes.
The pre-diabetic stage is when your blood glucose levels and HbA1C are higher than normal. Though, the levels are not alarming high to conclude that the person is already a diabetic, but is on the higher side of the normal range. This is a warning stage, and if not taken care of, You might land up as a complete diabetic. Act before the problem arises!
Before we see the Indian diet plan for pre-diabetes we need to see how we can stop this from becoming an illness.
There are 2 steps to control pre-diabetes
Meals if skipped leads to overeating in the next meal. This causes excess caloric intake. Excess calories are stored as fats in the body. More fat storage more is insulin resistance. Divide your meals accordingly and try to consume 5 – 6 small meals in a day.
Indian diets are rich in carbohydrates. This causes glycaemic overload and may lead to excess sugar in the blood. This worsens insulin resistance. The proteins balance the glycaemic load of the meal and also help in the slow release of sugars in the blood. Include good quality of low-fat proteins. Consume low-fat dairy products, egg, and poultry, lean meat, fish, dals and pulses, nuts and soy.
Read – Indian Low Carb Diet
– Top 10 Low carb Indian Recipes
Blood sugars are greatly affected by glycaemic index foods. Consume whole-grain cereals, pulses, whole fruits, fresh vegetables, oats, chia seeds, and millets. These are high in satiety value and have added the benefit of reducing weight. Low glycaemic index foods reduce the sugar load and thereby control the blood sugar levels.
Read – Fruits and vegetables allowed in Diabetes ( You can follow the same list, till blood sugar comes to normal.)
The foods that are high in fiber reduce the glycaemic index of food. More the fiber more is the control over the blood sugars. Fiber also absorbs excess fat from the intestines itself and restricts its absorption in the blood.
Fiber also helps reduce the food intake, has high satiety value and keeps you full for a longer period of time. Include lots of fresh fruits, vegetables, whole grains cereals, multigrain flours, millets, brown rice, quinoa, chia seeds, flaxseeds, etc.
Read – Different types of millets that help in diabetes and weight loss.
– Different types of rice that help in diabetes and weight loss.
Nuts are fiber and omega 3 rich foods. Omega 3 helps to reduce insulin resistance. Also nuts are the best option for the small hunger between the meals. It reduces hunger pangs, avoids overeating in the next meal and controls blood sugars too. Walnuts, hazelnuts, almonds are a good choice.
Read – Benefits of Almonds
Avoid consumption of trans and saturated fats. It worsens insulin resistance. Consume more of MUFA and PUFA rich oils. Include omega 3 rich foods in your diet. Omega 3 helps to correct the insulin resistance. Consume rice bran oil, olive oil. Include walnuts, flax seeds, fish and egg in your daily diet.
Read – Benefits of Flax seeds.
This is the stage where with a little caution you can avoid the onset of diabetes. Restrict the portion size to the recommended allowance. This helps in weight reduction, sugar control and avoids fat deposition in the body.
Read – How to stop food cravings?
Obesity is the classic manifestation of pre-diabetes. Once you get rid of excess weight the symptoms of pre-diabetes will reverse. With prominent obesity, you can consult a doctor and start with pre-diabetes medicines which will help reduce weight.
In initial stages, only diet modification and some exercise will help to reduce weight. The decrease in weight dramatically reduces insulin resistance, fat deposition, and blood sugars.
Read – 1200 calories Indian diet plan for weight loss.
– Top 10 basic tip for weight loss
Oats have beta-glucan that reduces body fat, weight and controls blood sugars. Methi seeds if added in the diet also helps in all the above three issues. Cinnamon in small quantity also helps to reduce insulin resistance. Psyllium husk also helps to reduce weight, reduce fat deposition and controls sugars.
Read – Benefits of Methi seeds in diabetes and weight loss
– Benefits of Psyllium husk / Isabgol
– How does Bhindi help in diabetes?
Junk food and soft drinks are too high in fats and sugars respectively. These foods increase weight and cause insulin resistance. Also, these foods have an immense impact on blood sugars because of their high glycaemic index.
Before we move on to the Indian diet plan for Pre-diabetes, we need to look into the second Important aspect that will help you in getting the elevated blood sugars to normal.
Start with any physical activity. Aerobic activity will help to reduce the insulin resistance and thus control pre-diabetes. Take up walking, jogging, swimming, cycling, dance or yoga. Combine your workouts with strength training to tone the body.
Here are some important reads that will help you in choosing an appropriate workout that suits you.
Here is a sample diet chart of Indian diet plan for pre diabetes.
water with lemon and a pinch of cinnamon powder + 1 tsp soaked methi seeds.
1 cup oats with 2 walnut halves in milk (no sugar)
or
2 Egg white Omelette
+ 1 cup tea/ coffee / milk (no sugar)
1 Fruit (Avoid banana) / 1 cup green tea ( without sugar)
sprouts salad (2 – 3 tablespoons) or vegetable salad – 1 cup
+ 2 Chapati or 1 cup Brown Rice or 1 cup broken wheat daliya
+ Any Vegetable – 1 cup
+ Dal – 1 cup
+ Curd -1 cup
Non-veg options – 2 pc chicken or 2 egg whites or 1 pc fish in gravy with 2 whole wheat chapati.
1 glass warm water with lemon and 10- 15 mins walk.
1 glass buttermilk / Ambil ( ragi kanji) / 1 cup sol kadhi
1 cup Tea/ coffee (no sugar)
+ Roasted low-fat soya beans
or Puffed rice with Roasted chana
Salad -(1 cup )
+ Nachni Roti / bajra roti / jau ( Barley flour) roti – 1 in no.
+ Vegetable (1 cup )
+ Green leafy vegetable (1 cup )
+ Curd (1 cup )
1 glass warm water with lemon and 10- 15 mins walk.
1 cup Milk
Here is a detailed 1200 calorie diet plan for diabetes. this too will help you if you follow in place of above mentioned Indian diet plan for pre-diabetes.
Perfect lifestyle modification can cut the risk of developing diabetes in the near future. You can always start with baby steps like by choosing healthy food options, controlling portion size and increasing physical activity. Even if anyone of the readings of blood sugars is normal, it will cut down the risk of developing by half. Hope this Indian diet plan for pre-diabetes helps you in avoiding the medicines and getting your blood sugar to normal.
This post was Last Updated on February 19, 2020
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Ma'am. Kindly help me to get a personal diet plan. I am suffering from hypothyroidism and pre-diabetes
Hi Kanika , please let me know your age , height and weight . Kindly email the details to care@dietburrp.com
Mam before 1 year i have severe acidity problem...in report pcod detected... Periods gap between 2 3 month... Obesity... Prediabetesshown in report.... Can i follow this diet plan? And lemon oranges acv or any other citrus fruits taken in acidity or not plz tell me...
avoid acv , lemo is fine ... follow this chart. keep kokam handy. if you get very acidic , soak kokam in a glass of water and drink it. with kokam pulp , u can starin the pulp and juice .
Ma'am my hba1c is 5.7
Triglycerides- 204
Hdl-34.30
Ldl-105.90
Vldl-40.80
Non hdl-147
Ma'am can you please provide me a diet chart
And suggest me what should I do
I want to bring my hba1c down
And kabhi kabhi muh sookhta hai
And pet pe sookh raha hai 5 -6 din se
Cholesterol problem like triglycerides and hdl ldl vldl ye sab disturb hai to kya main milk bhi le sakta hoon
Hi Prateek , aap milk le sakte ho. Pre diabetes ke liye aap article me batayi diet follow ker sakte he, saath me kuch tips cholesterol ke liye yaha pe dekhiye -
? Homeremedies and diet plan to reduce cholesterol- https://youtu.be/B8k75x6h-TU
? cooking oil for health - https://youtu.be/BGdwZZPYjq8
If you are looking for a personalized diet plan, please check this page : https://www.dietburrp.com/heart-health-diet-services/
Plz send me the diet list of pre diabetic with fatty liver and thyroid
we dont have a sample plan for this combination of medical ailments. Kindly subscribe to our services to avail a diet plan for these issues. https://www.dietburrp.com/diet-services/
Hi dear
I’m insulate resistant. Can I try this above written diet plan. Will this help ?
Thankyou
https://www.dietburrp.com/diet-in-hyperinsulinemia-indian-diet-plan-for-high-insulin-what-to-eat-avoid/ this will suit you better ... in combi with the above mentioned diet plan .. so mix and match
Hi I need a personal diet plan for pre-diabetes. How to contact you?
https://www.dietburrp.com/diet-services/ check this page . you can also email us at care@dietburrp.com
hello madam,
very nice information madam, this is syam doing research work on subjects of prediabetes, could you suggest a diet plan/standard diet chart (diet modification) for prediabetics of the north Indian population, could you send research articles with the standard diet of the north Indian population, thanks regards syam Kumar
ou can find research paper on the subject on IN website.
Hi,I am Male 30,6 feet tall been diagnosed as prediabetic since then I am trying to balance my blood sugar level but now mostly at night after dinner my level tends to be low around 80.so can you please suggest me a diet plan to maintain my sugar level
Hi Abhishesk , we need to analyze your lifestyle and your diet to be able to help you properly . please check this - https://www.dietburrp.com/diet-services/
Hi Payal,
I am really happy to see all your videos and it is of great help to the people who are following your videos.
I have a question for my wife, she has thyroid and her tsh is in range when consuming thyronorm 75mg daily one before breakfast, however i would like to know if there is any diet plan for her.
She neither loses weight nor gain weight and we don't know whether she is falling under hypo or hyper. Her weight is 50kg.
Waiting for your response.
Regards
Ahmed
Hi Ahmed , you wife has hypothyroid. Her tsh is normal with the help of thyronorm. don't judge her thyroid issue by her weight. it just means that she has a risk of her metabolism slowing down and putting her in the weight gain scenario. hence she must take utmost care of her thyroid. She doesn't need to worry about weight loss right now , but ofcourse she must concentrate on getting her thyroid functions back to normal. check this - Thyroid remedy - https://youtu.be/2_6sP6gBEHU ask her to do the yogas and pranayama specific to thyroid health. they really help a lot.
Hi Payal
i take thyroid medication (desiccated) i have read methi interact with thyroid med. how should i take methi in the morning then.
take your medicines first thing in the morning and after 30- 45 mins take the methi seeds
Hi Payal. Can you please post a sample diet for prediabetic plus hypothyroidism? Thank you for your nice website and helpful tips.
Hi Asha ,
Thank you for reading at Dietburrp. I m afraid , i dont have any plan ready for this condition , however, we can pln a personalized diet for you on t his condition. please ceck this - https://www.dietburrp.com/diet-services/