Diet Chart

Hello All,

I am publishing this Diet Chart for the benefit of all my readers. This Diet Chart will help you organize your daily meal and eat the right dish everyday. This Diet Chart is targeted at people with diet restrictions, Diabetics and people who want to fight Obesity.

The aim of this diet plan is to help you keep control of your overall blood glucose level, if you are a diabetic and to help you maintain the right weight, if you are overweight or obese.

The carbohydrate present in food is the cause for significant increase in blood glucose level after the meal . The increase is proportionate to the amount of carbohydrate present in the food , the size of the meal, and the quantum of insulin in the body.

If the amount of carbohydrate is maintained at the same level in the breakfast, lunch, dinner and snacks every day, then it is easy to  keep the blood glucose levels consistently within the limit. For this, you hav to be sure of the quantity of the food you take . Increased presence of carbohydrate can affect the blood sugar level .

Research is still going on  regarding the relationship between carbohydrates, blood glucose, insulin and obesity.

David Jenkins and Thomas Wolever of the University of Toronto have developed a new system(Glycemic Index)for classifying foods (carbohydrate contents), based on how fast they raise blood sugar level inside the body. According to them, a food with a higher glycemic value raises blood glucose faster and is less beneficial to diabetics .

The glycemic index method  replaces the older method of classifying carbohydrates according to their chemical structure of either “simple” or “complex” carbohydrates.

According to reported clinical trials, Glycemic Index method also provide an excellent dietary approach for people who want to reduce weight. Adopting carbohydrate rich foods with a low Glycemic Index value, and the avoidance of refined carbs will result in better blood glucose and proper weight control as it ensures a highly nutritious eating plan.

From my experience I can say that each individual is unique and they have to test and short list food items that suits them most. All my recipes are tested on my husband. But that does not mean that they will suit to all. Each one has to closely monitor the effect of food on their blood glucose level and decide which one is most suited to them.

So here you go:

If you are diabetic have bitter gourd juice on an empty stomach.

Breakfast

Have one of the following dish or its equivalent:

• Wheat Rava Upma Kozhukattai
• Sprouted Wheat Adai
• Sprouted Green Gram Dosa with Mint Leaves Chutney
• Ragi Sevai
• Sprouted Green Gram Dumplings
• Wheat Rava Idli
• Sprouted Green Gram Vada (Have this once in a month)
• Sprouted Green Gram Sundal
• Wheat Rava Upma
• Ragi Spaghetti in Garlic Sauce
• Oats uttappam
• Sprouted chick peas idli
• Sprouted soya beans sundal

Have a cup of coffee/tea/juice with no sugar.

Lunch

Have 2 rotis or Wheat Rava Kichidi / Wheat Rava Biriyani with two or three suggested vegetable side dishes and a cup of curd.

Choice of Rotis

• Phulka
• Sprouted Green Gram Parantha
• Methi Thepla
• Radish chappathi

Choice of Side Dish ( to be taken with 2 rotis)

• Sprouted Green Gram with Cabbage and Green Peas
• Garlic Raitha
• Garlic and Mushroom Masala
• Sprouted Chick Peas Curry
• Snakegourd Vegetable with Sprouted Green Gram
• Bottle Gourd Kootu
• Bell Pepper and Baby Corn in Tomato Gravy
• Sprouted Green Gram and Palak Kadi
• Plantain Stem and Sprouted Green Gram Usili Curry
• Bitter Gourd Masala
• Sprouted Green Gram Kofta in Palak Gravy
• Tindora masala
• Spicy Cabbage Curry
• Onion Kothsu
• Mulai Keerai(Amaranth Leaves) and Moong dal gravy
• Chow chow(Chayote Squash) Bhaji
• Olan
• Sprouted Black Gram Gravy

Dinner

Have soup or porridge with green salad or selective fruits like pappaya, apple, pear and so on.

Choice of Soups, Salads and Porridge ( to be taken with 2 slices of Wheat Bread)

• Sprouted Green Gram Soup
• Healthy Vegetable Salad
• Sprouted Ragi and Mixed Vegetable Porridge
• Sprouted Green Gram and Vegetable Stew
• Sprouted Green Gram and Fruit Chaat
• Oats Porridge
• Sprouted Green gram and Paneer Chaat
• Green soup
• Sprouted ground nut salad

Also read: Some Quick Tips for Diabetics