List of Allowed Vegetables – cabbage, cauliflower, palak, methi, brocholli, carrot,
asparagus, capsicum, kale, Tomato, Karela, Bhindi, lettuce, Pumpkin, bottle gourd,
ridge gourd, snake gourd, drumstick, Raddish, all other greens, parval, beans,
List Of allowed fruits – Avacado , apple , guava , papaya , cranberry , blueberry ,
grapefruit, oranges, melons,
Fruits advised according to blood sugar levels:
• Blood sugar of < 200 mmHg – 1 – 2 fruits servings are allowed. Out of which 1 serving
can be of starchy fruit.
• level of Blood sugar 200 – 250 mmHg – 1 high fiber fruit serving with supervision is
allowed.
• Blood sugar > 250 mmHg – Fruits are temporarily stopped.
Vegetables:
Select a variety of colours – dark greens, red or orange (carrots or red peppers), whites
(onions, cabbage, cauliflower) and even purple (eggplants).
Consume a generous amount of fibrous green vegetables like salad veggies or green leafy
veggies.
A minimum of 4 – 5 servings of vegetables in a day is must.
Each serving of vegetable is at least 100 grams containing very negligible amount of
carbohydrates.
Vegetables advised according to blood sugar levels:
If the blood sugar levels are > 250 mmHg, starchy vegetables are stopped until dietician’s
next advice.
Serving restriction for starchy vegetables is of 50 grams per day.
Starchy vegetables have high carbohydrate content of 20 – 22 grams/ 100 grams.
Any amount beyond that spikes the blood sugar levels.
Starchy vegetables have to be combined with other fibrous vegetables to reduce its effect
on blood sugar levels.
What is Glycemic Index ?
Glycemic index is the capacity of a particular food as to how quickly it can raise the
blood sugar level. The foods which are quickly digested and release glucose
immediately to raise the blood sugar levels have a high glycemic index. where as those
foods which take longer to digest and release glucose slowly in the blood stream are the
ones with low glycemic index.
Researches have proved that low glycemic index foods are better for the health
of diabetics and those who are prone to diabetes. Constantly high levels of sugar in the
blood vessel can damage these blood vessels causing greater threat and irreversible
diseases of heart and other organs in the body.
Glycemic index categorization –
Glycemic – Index Diabetes
High 70 and Above To be avoided completely
Medium 56 – 69 Can be eaten in restriction
Low 55 and Below Should be included liberally
List of GI of fruits and vegetables:
Low Glycaemic index (55 or less): Vegetables like sweet potato, yam, peas, most
vegetables, non-starchy green leafy vegetables and carrots. Fruits like cherries, plum,
grapefruit, peach, apple, pears, strawberry, orange, kiwi and apricot.
Medium Glycaemic index (56 – 70): Vegetables like beetroot. Fruits like banana, mango,
papaya, figs, pineapple and plum.
High Glycaemic index (71 and more): Vegetables like potatoes. Fruits like watermelon
and dates.
North Indian Diet plan for weight loss and diabetes (1000 calories)
MENU AMOUNT CALORIES(Kcal ) PROTEIN(gm)
EARLY MORNING
Fenugreek seeds + 1 spoon + 1 —– —–
Water cup
Tea(without sugar) 1cup 35 4
Marie biscuits 2 50 ——–
Total calories-91 Protein-4
BREAKFAST
Stuffed Methi roti 1 91 3.5
Curd 50 gm 30 1.5
Total calories-121 Protein-5
OR
whole boiled eggs 2 170 12
MID-MORNING
Apple 1 40 ——
LUNCH
Chapati 2 170 6
Capsicum veg 1 med bowl 67.5 1.5
Dal 1 med bowl 130 6
Salad 1 med bowl 30 2
Total calories-397.5 Proteins-15.5
EVENING
Milk 1 cup 35 4
Roasted chana 1 small bowl 85 6
Total calories-120 Protein-10
DINNER
Chapati 2 170 6
Lauki veg 1 med bowl 75 2
Curd 50 gm 30 3.1
Total calories-275 Proteins-11.1
Total calories – 1050 Total protein- 50.5
kcal gm
