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.


Have one of the following dish or its equivalent:

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


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

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


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)

Also read: Some Quick Tips for Diabetics

39 Responses to Diet Chart

  1. […] addition to the Diet Chart I have published in my blog, I have some tips for the diabetics to help them control their sugar […]

    • Rajeswari says:

      am rajeswari studying my PG .my dad was found to hav diabetes and high cholestrol he s in diet
      my mom was confused to make different recepies dat will maintain his health with normal sugar and cholestrol as well as maintaining the taste..i found this website…i am sure this is going to be useful for many people like my dad..thanks a lot

  2. Ramya Ashok says:

    Hello Aunty,

    Ramya here. Such an useful blog. This is indeed a great treat from ur side for a true blue fan of your cooking.

    I dont know if Rupa remembers, that i will be waiting for her to open her lunch box to taste your delious food. Infact i had also asked her to get me my fav Kadai paneer and dhokla recipe of yours before i go from Pony in marriage.

    Aunty it would be great if u could suggest some healthy snack for my daughter who is 21/2 years old and is absolutely against eating. She is extreamly active and i feel that whatever she has is not exactly enough for her growth. If u could work up some snack foods based on nuts , dry fruits, cerials and fruits it would be of great help for me aunty.

  3. Venkat says:

    Thanks for taking time and posting the list.

  4. K.Prakash says:

    Dear Sharada Madam,
    Good Day, My Name is K.Prakash, I am in Bangalore, Good that U have published recipes for Diabetes & Obesity. My Regards & Wishes to continue the Good Work. This is My Humble suggestion, I wish that U also need to understand Ayurvedic Way of cooking ( a sample ) and publish Ayurvedic way of food recipes.
    Also, do take a look at the book ” Health in Your Hands by Devendra Vora “.
    Kindly acknowledge this mail & sendin your feedback.

    Thanking U.

    With Regards,

  5. Sharadha says:

    Hello Prakash

    Thanks for your suggestion. I will endeavour to incorporate Ayurvedic way of cooking & recipes.

  6. Krishnan says:

    Your site is great. I have a query.

    I do not cook at home and go to south Indian restraunts for breakfast. I am trying to find out whether Idly is good for Type 2 diabetes. Also whether Urad dhal Ulundhu is good for Type 2 diabetes.

    If I am eating commercial food regularly, what are safe for type 2 diabetes people?

    Nce if you send an email too.


  7. shilpa ram says:

    Hello Sharada-madam,

    its gr8 to see all your receipes. I have tried few ones and it came out yummy. My husband usually doesnt like bitter-gourd but he ate too…..:)

    I wud like to ask few things, plz. Which biscuits can we eat if we have Diabetes? and if you know any type of dosais/adais, plz let me know.

    thnx a lot, its really very helpful.


  8. Kavitha says:

    Hai ,
    Thanks for the useful recipes. i just like that happened to see the site when browsing .
    It is really veru ver useful.THank u .

    • Sharadha says:

      Hi Kavitha,

      Please keep visiting my blog and let me have your suggestions regarding the recipes.


  9. malini says:

    receipe for diabetes and obesity is very nice and intresting, it is very useful to us. I want to know about the fruits for diabetes to use in daily life.

    • Sharadha says:

      Hi Malini,
      I am giving some of the fruits with low GI- Cherries(22) Grapefruit(25) Prunes( 29) Apricots, dried( 30) Apple( 38) Pear, fresh( 38) Plum( 39) Strawberries (40) Peach, fresh( 42) Pear, canned( 43) Grapes( 46) Papaya( 56) Banana( 52) .Within the bracket I have indicated the GI value. One can have a fruit salad of these fruits. But you have to test the blood sugar level aftter taking the fruit salad to ensure suitability.

  10. hello,

    thanks for the great quality of your blog, each time i come here, i’m amazed.

    black hattitude.

  11. J says:

    Hello: I love your site. I just stumbled upon this site when I was looking for something. I will definitely try all the recipes you have given here. If you could include the calorie content of each recipe, that would be great. For those of us who count calories, it would be easier to follow the dishes. Also, how much are your books?

    Thank you,

  12. This is right way to say THE FOOD IS YOUR MEDICENE,AND HEALTH.Pl add food values(nutasitical values,with helth tips.

  13. N Shah says:

    Hi Shraddha,
    Stumbled upon your blog while searching for healthy vegetarian (Indian) recipes and was surprise and thankful. Would any of your readers or you have suggestions for healthy snacks? Most of what I had learnt from my mom was fried snacks and that is all we get here in the US of A.
    N Shah

  14. Rathna rao says:

    Dear Sharada
    I just wanted to know whether eating spiced Rice crispy along with fried peanuts is good for people who are watching blood sugar level..

    • Sharadha says:

      Hi Rathna,
      Diabetics are generally advised against consuming white rice in any form.They are also advised to avoid fried items.Under inevitable circumstances one may take in limited quantity.

      • Maxwell Peter says:

        Can everyday bitter gourd juice can be take to low down diabetes? Because one of my friend told me my blood will have problem later

  15. Reshma says:

    Can U pls send me a indian diet plan based on 1500 cal per day.

  16. I am insulin-dependent diabetes and 48 days’ pregnant. My sugars are in the high side now. I am requesting you to send the South Indian diet chart.

  17. petricia says:

    so nice and useful
    but u didn’t mention anything abt non veg dishes which can be consumed by diabetics and obese.
    if u give us few recpss. many wil make use of it..

    thank you so much for giving such a wonderful and useful recipies..
    god bls

  18. saranya says:


  19. Maxwell Peter says:

    Can everyday bitter gourd juice

  20. hi, that’s a prissy post. There is whatever mistakes but the important is here.

  21. Wow, fantastic blog structure! How long have you been running a blog for? you make running a blog glance easy. The whole glance of your web site is magnificent, as well as the content material!

  22. vnas says:

    Hi Sharadha,

    The blog is commendable… I have been detected of gestational diabetes and I was looking out for options to have during this time.. I have found a whole load of interesting recipes in your blog… Thank you!

    I one questions.. I can use the same serving suggestions with gestational diabetes right?

    Looking forward to your reply.



  23. yuva says:

    pls put some diet chart to reduce weight ??????????? pls

  24. sandeepta das says:

    its very helpfull to all diabetes and obesity

  25. aynzan says:

    I was newly diagnosed with elevated sugar levels,but since then have maintained it under normal range.I love Indian food and today ate one idli and an urud vadai and I feel so guilty.I found this site when I was googling for ‘How many Urud Vada can a diabetic have?Am I not glad I found this!

  26. […] year old male labrador has been diagnosed with Diabetes. Can anyone give me a diet chart for him..Diet Chart // initialise plugins jQuery(function(){ // main navigation init […]

  27. gopi says:

    How much quantity of rice we can take in lunch?

  28. We are a bunch of volunteers and opening a brand new scheme in our community. Your website offered us with valuable information to paintings on. You’ve done an impressive job and our whole neighborhood can be thankful to you.

  29. Dear mam its helpfull to people like me & the massage is i am working in a coffee company there i am getting a salary of 6000 /_ per month ist possible to maintaince this please informe me i am waiting for ur replay thanking you mam

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