डायबिटीज डाइट चार्ट: 7 दिन का Indian Plan (GI • Fiber • Carbs सहित)
डायबिटीज में सबसे बड़ा सवाल होता है: क्या खाएं, कितना खाएं और कब खाएं? Online लिस्टें बहुत हैं, मगर Indian meals के हिसाब से सही portion, low-GI options और budget-friendly swaps एक जगह मिलना मुश्किल है। यह 7-day plan ICMR/NIN 2024 guidelines पर आधारित है—हर meal के साथ GI tendency और approximate carbs का अंदाज़ दिया गया है ताकि आप आसानी से follow कर सकें।
Note: हर व्यक्ति अलग है—HbA1c, kidney function, और दवाइयों के अनुसार doctor/dietitian से personalize करें। SMBG/CGM से अपना personal response जानना जरूरी है।
Table of Contents (सामग्री)
Basics: Plate Method, GI/GL, Oil & Salt
Plate Method (simple and visual)
• Half plate: Non-starchy veggies (पालक, भिंडी, बीन्स, लौकी, गाजर).
• Quarter plate: Whole grains/millets (गेहूं/ज्वार/बाजरा/रागी रोटी; brown/red rice; oats).
• Quarter plate: Protein (दाल, चना/राजमा, पनीर, अंडा, मछली/चिकन).
GI/GL समझें
Low-GI: millets, dal/beans, oats, veggies. Medium: whole-wheat roti, brown/red rice, poha (add veggies/peanuts to lower GL). High: white rice, refined snacks, sugary drinks. GL घटाने के लिए portion control + protein/fiber add करें।
Oil, Salt, Hydration
Oil: ~3–4 tsp/day household average (rotate mustard, rice bran, olive). Salt: ≤5 g/day (BP/CKD per doctor). Water: 8–10 glasses—climate/activity के हिसाब से।
7-Day Indian Meal Plan (approx carbs • GI tendency)
Approx carbs are indicative per meal; personalize with activity, meds, and glucose logs.
Day 1
Breakfast: Veg oats/poha 1 bowl (~40–45 g, medium GI → veggies/peanuts lower GL) + sugar-free chai. South swap: Veg upma 1 bowl.
Mid: Plain curd 1 cup + cucumber.
Lunch: 2 rotis (medium) + mixed veg + moong dal 1/2 cup (~55–60 g, low–medium GI). South: Brown rice 3/4 cup + sambar + poriyal.
Eve: Small apple + roasted chana.
Dinner: Jowar roti 2 + palak paneer (light oil) + salad (~50–55 g, low GI).
Day 2
Breakfast: Boiled chana salad 1/2 cup + small fruit (~30–35 g, low GI).
Mid: Buttermilk 1 glass.
Lunch: Brown/red rice 3/4 cup + lauki chana dal + salad (~55–60 g).
Eve: Unsweetened tea + roasted makhana 1 cup.
Dinner: Kaddu sabzi + 2 rotis + cucumber raita (~50–55 g).
Day 3
Breakfast: Veg moong chilla 2 + mint chutney (~35–40 g, low GI). West swap: Besan chilla.
Mid: Small guava.
Lunch: 1 roti + rajma 3/4 cup + salad (~55–60 g, low GI/protein-rich). South: Red rice 1/2–3/4 + rajma.
Eve: Sprouts chaat (lemon, minimal salt).
Dinner: Bajra roti 2 + mixed veg (~45–50 g).
Day 4
Breakfast: Boiled chana + small seasonal fruit (~30–35 g).
Mid: Coconut water (CKD: confirm with doctor).
Lunch: 2 rotis + tori/lauki sabzi + dahi (~50–55 g). South: Idli 2 + sambar + little coconut chutney (more veg in sambar to lower GL).
Eve: Roasted peanuts (small).
Dinner: Palak dal (low oil) + 1–2 rotis + salad (~45–55 g).
Day 5
Breakfast: Sprouted moong 3/4 cup + lemon + herbal tea (~25–30 g).
Mid: Tomato kachumber.
Lunch: Veg paratha (no sugar/jaggery) 1 + dahi (~45–50 g).
Eve: Roasted chana / homemade murmura chivda (low oil).
Dinner: Tinda/kaddu sabzi + 2 rotis (~50–55 g).
Day 6
Breakfast: Coconut water + small apple (CKD/potassium: doctor advice).
Mid: Unsweetened lassi.
Lunch: Mixed veg khichdi (millet mix option) 1 bowl + salad (~50–55 g, low–medium GI).
Eve: Roasted makhana.
Dinner: Patta-gobhi sabzi + 1–2 rotis (~45–50 g).
Day 7
Breakfast: Veg soup 1 bowl + roasted chana (~20–25 g).
Mid: Low-GI fruit (berries/guava) small portion.
Lunch: Idli 2 + sambar (dal + veg) + salad (~45–50 g, low GI).
Eve: Mixed nuts (almonds/walnuts) small.
Dinner: Lauki/tori sabzi + 1–2 rotis (~45–50 g).
Quick Regional Swaps
North: Roti/dal/sabzi + salad. West: Bhakri/thepla (low oil) + veg + dahi. South: Idli/dosa (limit pieces) + extra sambar/poriyal. Rice lovers: prefer brown/red rice; keep to ~1/2–3/4 cup cooked; add dal/veg to lower GL.
Low-budget swaps और आसान विकल्प
• White rice → red/brown rice or millets 3–4×/week.
• Paneer → boiled chana/soya chunks for economical protein.
• Packaged snacks → roasted chana/makhana/home chivda (low oil).
• Oil control → measure with teaspoon; prefer steam/boil/stir-fry.
• Add volume → seasonal veggies, leafy greens, salads to boost fiber and satiety.
Real experiences (E-E-A-T)
Case 1 (Delhi, 38, desk job): Lunch white rice 1.5 cups → brown rice 3/4 cup + lauki dal; 2h-PP 178 → 142 mg/dL (3 weeks, +20 min walk).
Case 2 (Pune, 42, teacher): Poha (large) → veg upma 1 bowl + 10–12 peanuts; 2h-PP 162 → 133 mg/dL; satiety ↑, snacking ↓.
Case 3 (Chennai, 60, retired): Idli 4 → 2 + more sambar/poriyal; dinner 1 roti; HbA1c 8.1 → 7.2 (3 months, under physician guidance).
Note: Results vary. Track with SMBG/CGM. Always consult your clinician for medication adjustments.
FAQ
1) क्या चावल पूरी तरह बंद?
No. Portion + pairing. White rice ~1/2–3/4 cup, add dal/veg, or swap with brown/red rice or millets multiple times a week.
2) Mango/Banana?
Small portions as a standalone snack, not post-meal. Add a few nuts to slow absorption. Check with glucose testing.
3) एक समय में कितनी रोटी?
Often 1–2 rotis (whole-wheat/millet) with half-plate veggies and a protein. Adjust with activity, meds, weight goals.
4) Intermittent fasting (IF)?
Possible, but coordinate with your doctor if on insulin/SU due to hypo risk. Start with earlier dinner + ~12-hour overnight fast.
References
• ICMR/NIN Dietary Guidelines for Indians 2024 — National Institute of Nutrition (Hyderabad): https://www.nin.res.in/
• ICMR Standard Treatment Workflow (STW): Type 2 Diabetes Mellitus (2024): https://www.icmr.gov.in/
• ADA Standards of Medical Care in Diabetes (context for GI/GL and SMBG/CGM use): https://diabetesjournals.org/
Disclaimer: यह लेख शैक्षणिक उद्देश्य के लिए है। CKD/CVD/गर्भावस्था/वरिष्ठ नागरिकों या complex दवाइयों के लिए अपने doctor/dietitian से अनुकूलन जरूर करें।
