Follow the instruction to reverse diabetes and live a healthy life.
Avoid skipping meals
When you skip a meal, the body decides to store the access calories when you start eating again. It would cause overheating and result in the obesity problem. Excess calories in the body slow down your motor skills. Your body will become lethargic, and you decide to spend time sitting in one place due to excess weight.
Fat is insulin resistance. It affects vital functions of the body, causing various health problems. Consume at least 5 to 6 small meals daily to control your body in the right energy state. Thus, set your daily meal plan in advance.
High protein intake
The majority of Indian diets are stuffed with carbohydrates. Consuming too much of it could cause glycaemic overload. Consequently, the sugar level in the blood rises, leading to the early sign of diabetes. Eating protein-rich food will balance the glycaemic in the body.
Also, protein reduces the release of sugars in the blood. Hence, you should add good low-fat proteins to your regular diet. Consume egg, poultry, meat, dals, pulses, fish, soy, green vegetables, and nuts.
Select lower glycaemic index foods
Glycaemic index foods are the reason for the rise in blood sugar levels. Changing your diet is the only solution to dealing with the sugar content in the body. Adding whole grains cereals, whole fruits, fresh vegetables, pulses, millets, and oats would keep the glycaemic index in control. Moreover, the food helps in reducing the weight.
Meal portion size
Control the amount of food you eat per session. Excess amounts of food could increase the calories in the body, causing obesity issues. Use the set portion every time you have your meal. Break the meal into 5 to 6 small parts, so the body has sufficient time to digest the food.
Avoid junk food
Junk food consists of a high amount of fats and sugar. Regular consumption of junk food could affect the blood sugar level. As you age, the increased weight and insulin imbalance could develop the early sign of diabetes. Moreover, the high glycaemic index of the food also triggers the sugar level.
7-day meal plan for prediabetes Indian
Here is the Indian prediabetes meal plan you should follow to avoid developing type 2 diabetes. Prediabetes cure is possible with the right amount of nutritious food in the diet.
Early Morning
On an empty stomach, drink water with lemon and add a pinch of cinnamon powder to the mixture. Add 1 tsp soaked methi seeds.
Breakfast
● Make 1 cup oats mixed with water. Add two walnut halves to the milk. Ensure you are not adding sugar or sugary content to the meal to enhance the taste.
1 cup of tea/coffee / Milk. Do not add sugar to any of the beverages.
Mid-morning
● Eat 1 fruit. Citrus fruits such as oranges and berries are recommended. Also, with that, take 1 cup of green tea.
Lunch
● For lunch, add a fresh vegetable salad with the topping of sprouts.
● Add 2 Roties or 1 cup of brown rice. Alternatively, 1 cup of broken wheat daliya is also good for the health.
● 1 cup dal.
● 1 Cup Curd. If you are non-vegetarian, add 2 pc chicken or 2 egg white or fresh fish to the diet.
Post Lunch
Take 1 glass of warm water and add lemon. Also, take 10 to 50 minutes to walk in the garden. Stretching exercises such as walking could improve metabolism. You will experience a boost in energy and feel fresh when you return to your desk after the walk.
Mid Afternoon
In the mid-afternoon, take 1 glass of buttermilk / Ambil / 1 cup sol kadhi. Any liquid drink with a nutritional substance can be added to keep your body nourished for an extended period.
Evening Snack
In the evening, you would feel the need for the supplementary energy to nurture yourself till dinner. 1 cup of tea/coffee with no sugar would put your energy in balance.
Carry roasted low-fat soya beans with you. Eat them with your hot beverage. Also, you will find low-fat diet snacks such as puffed rice and roasted channa. It will keep you feeling energetic and improve your alertness.
Dinner
● 1 bowl of salad.
● Nachni roti / Bajra roti, Barley flour etc.
● 1 cup filled with green vegetables. Freshly grown green leafy vegetables consist of vital nutrition. It will fulfil the need of your body and keep you healthy throughout the day.
● 1 cup of curd
Post Dinner
Drink 1 glass of warm water by adding lemon juice to it. If possible, take a 10 to 15 mins walk. Even walking in the drawing-room could help improve the digestive system.
Bedtime
Drink 1 cup of milk
Prediabetes diet Indian will make your body healthy. Consumption of essential nutrition supports insulin to stay in control. Follow the Prediabetes treatment diet plan regularly and improve your health.