1

Introduc on
Diabetes is a long-term health condi on where blood sugar levels are
too high, which can lead to serious problems with the heart, blood
vessels, eyes, kidneys, and nerves. The most common form is type 2
diabetes, which happens when the body doesn't make enough insulin
or becomes resistant to it, usually in adults. Type 1 diabetes is
different—it occurs when the body produces li le or no insulin and is
o en diagnosed in younger people. Managing diabetes with proper
treatment, like insulin, is essen al for survival.

2
Know your number
Normal Blood Sugar Levels

Criteria Prediabetes Diabetes

A1C 5.7–6.4% (39–47 mmol/mol) ≥6.5% (48 mmol/mol)

FPG (Fas ng Plasma Glucose) 100–125 mg/dL (5.6–6.9 mmol/L) ≥126 mg/dL (7.0 mmol/L)

2-hour plasma glucose during 7

140–199 mg/dL (7.8–11.0 mmol/L) ≥200 mg/dL (11.1 mmol/L)
5-g OGTT

Random plasma glucose - ≥200 mg/dL (11.1 mmol/L)

 “Balanced Nutri on for Diabetes Management"
Know What Is Good for You3

Healthier Less red and More Less salt Drink alcohol

carbohydrates processed meat fruit and veg sensibly

Be smart Minerals and Cut down Avoid so-called Healthier

with snacks vitamins from foods sugar diabe c food fats

3
Food Items You Can Easily Consume in Diabetes

Whole Grains Vegetables Protein Sources Healthy Fats Fruits

Chapa , brown Spinach, kale, Tofu, len ls, and Avocado, nuts, Berries, apples,
rice, quinoa, and cauliflower, bell beans seeds, and olive oranges, and
millets peppers, and oil guava
bi er gourd

“
Including these foods in a diabe c diet helps manage blood sugar while offering
delicious and nutri ous meal op ons. “
 Know the Hidden Sugar4
Foods that may contain hidden added sugars:

Condiments Protein Milk/creamers Granola/cereals

and sauces bars/yogurt

Canned fruit/jams Nut bu ers Drinks

4
Diabe c Diet Chart for North-India
This diet chart offers balanced meals tailored for individuals with diabetes, focusing on whole grains, lean
proteins, and healthy fats for a North Indian palate.

Meal Item Por on

Baked paratha (whole wheat) 1 paratha
Savoury chutney ½ cup
Breakfast Papaya ½ cup
Unsalted almonds ¼ cup
Chai (tea with skim milk, no sugar) 1 cup
Cholay (curried chickpeas) 1 cup
Rice (brown rice suggested) ½ cup
Lunch Cauliflower or broccoli ½ cup
Orange 1 fruit
Tea, coffee, or water 1 cup
Hummus on whole wheat ro or chapa 2 tablespoons + 1 ro /chapa
Snack
Berries ½ cup
Tandoori chicken 2½ oz
Whole wheat naan ½ large naan
Dinner Cooked spinach 1 cup
Rice (brown rice suggested) ½ cup
Salad with oil-based dressing 1 cup + 1 tablespoon dressing
 Diabe c Diet Chart for East-India5
This diabe c-friendly meal plan offers a balance of essen al nutrients while focusing on por on control and
low-fat food choices.

Meal Type Food Products

Breakfast 1 cup of tea with skim milk (no sugar), 2 whole wheat ro s or 2 slices of bread toast

Morning Snack 3 biscuits

1½ cups cooked brown rice, ½ cup dhal, 1 cup s r-fried vegetables, ¼ cup baked/pan-fried fish
Lunch (Hilsa, Rohu, Katla) or chicken, 2 tablespoons chutney

A ernoon Snack 1 fresh fruit

½ cup cooked brown rice, 1 ro , 1 cup s r-fried vegetables, ¼ cup baked/pan-fried fish
Dinner (Hilsa, Rohu, Katla) or chicken

Snack 1 cup of skim milk

Diabe c Diet Chart for West-India5

This West Indian diabe c diet plan incorporates tradi onal foods like thepla, rotli, and paratha, with mindful
por ons and healthy snacks like roasted peanuts and almonds for added nutri on.
Meal Item Por on
Tea with skim milk (no sugar) 1 cup
Breakfast Thepla or plain Khakhras 1 Thepla or 2 Khakhras
Morning Snack Unsalted roasted peanuts 10 peanuts
Sooki Rotli (without ghee) 1 Rotli
Toor dhal ½ cup
Lunch Black-eyed peas ¼ cup
Cooked rice ¼ cup
Tea with skim milk (no sugar) 1 cup
A ernoon Snack Chevda ¾ cup
Paratha 1 paratha
Dinner Spinach with soybeans/Paneer/Tofu ½ cup
Yoghurt ½ cup
Dried dates 3 dates
Evening Snack
Almonds 6 almonds
 Diabe c Diet Chart for South-India5
This South Indian diabe c diet is balanced with small snacks such as fresh fruit and cereal mix, it supports
stable blood sugar levels throughout the day.

Meal Item Por on

Coffee with skim milk (no sugar) 1 cup
Breakfast Idlis or cracked wheat upuma 2 small idlis or 1 cup upuma
Morning Snack Fresh fruit 1 fruit
Diluted bu ermilk 1 cup
Cooked brown rice or small ro s with brown rice 1½ cups rice or 2 ro s + ½ cup rice
Sambhar 1 cup
Lunch Rasam 1 cup
Green beans curry 1 cup
Roasted pappad/appalam 1 small
Coffee with skim milk (no sugar) 1 cup
A ernoon Snack Dry cereal mix (puffed rice/wheat with peanuts/cashews) ½ cup
Cooked brown rice or cracked wheat ½ cup
Whole gram dhal or chickpeas sundal 1 cup
Dinner 1 cup
Spinach curry
Baked/pan-fried fish/chicken or boiled egg ¼ cup fish/chicken or 1 egg
Evening Snack Fresh fruit 1 fruit

Know which yoga-asans/ Exercise is good for you

Exercise helps in
Ÿ control weight

Ÿ lower blood pressure

Ÿ lower harmful LDL cholesterol and triglycerides

Ÿ raise healthy HDL cholesterol

Ÿ strengthen muscles and bones

Ÿ reduce anxiety

Ÿ improve your general well-being

There are added benefits for people with diabetes: exercise lowers blood glucose levels and boosts your
body's sensi vity to insulin, countering insulin resistance.
 Know Which Yoga-asans / Exercise is Good for You
(Yoga for Diabetes)
Ÿ Seated postures such as ardhamatsyendrasan, and
mandukasan improve pancrea c func on.
Ÿ Asanas with forward bends massage and pressurize the
pancreas and s mulate the secre on of insulin.
Ÿ Twis ng poses, such as vakrasan (Twisted pose) squeeze
the intes nes and massage them to prevent the
stagna on of colonic contents.

Poses need to be maintained for approximately

30 seconds to 1 minute, approximately

7 Yoga for Diabetes

1. Legs-Up-the-Wall Pose

Ÿ Sit on a folded blanket or towel with your right side against a wall.

Ÿ Swing your legs up the wall and lie flat on your back, forming a 90-
degree angle.

Ÿ Keep your si ng bones close to the wall, relax your neck, chin, and
throat, and stretch your arms out with palms facing up.
Ÿ Hold for 5–15 minutes, then slide your legs down to release.
 2. Reclining Bound Angle Pose

Ÿ Sit with the soles of your feet together and knees out to the sides,
using a bolster under your knees if needed.

Ÿ Lean back un l your back is flat on the floor, relaxing your hips. Rest
your hands alongside your body, palms up, or press down on your
thighs to deepen the stretch.

Ÿ Hold for up to 10 minutes, then use your hands to bring your knees
together and sit up slowly.

3. Seated Forward Bend

Ÿ Sit on the edge of a folded blanket with legs extended, placing a

prop under your knees if needed.

Ÿ Press your feet as if against a wall, toes drawing toward your shins.
Root into your sit bones, lengthen your spine, and open your chest.

Ÿ Hinge at your hips, walking your hands toward your feet, folding
your torso over your legs.

Ÿ Tuck your chin to your chest and hold for up to 3 minutes.

4. Supported Shoulderstand

Ÿ Lie flat on your back with a folded blanket under your shoulders,
aligning them with the edge.

Ÿ Rest your arms alongside your body, palms down. Li your legs
straight up, then slowly lower them toward your head.

Ÿ Support your lower back with your hands, fingers facing up, and
raise your legs so your shoulders, spine, and hips form a straight
line.

Ÿ Hold for 30 seconds to 3 minutes, then release by rolling your spine

down and lowering your legs to the floor.
 5. Plow Pose

Ÿ From Shoulderstand, bring your feet to the floor above your head,
using a pillow or block if needed. Keep your hands on your lower
back for support.

Ÿ Hold for 1 to 5 minutes, then release by rolling your spine down,

raising your legs to a 90-degree angle, and lowering them back to
the mat.

6. Upward-Facing Dog
Ÿ Lie on your stomach with your legs extended behind you.

Ÿ Place your palms flat on the floor. Your forearms should be perpendicular to the floor.

Ÿ Press into your palms to straighten your arms and li up your body and legs.

Ÿ Come onto the tops of your feet.

Ÿ Keep a slight bend in your elbows as you engage your

thigh, arm, and abdominal muscles.
Ÿ Maintain a firmness in your bu ocks and shoulder blades.

Ÿ Keep your gaze straight ahead.

Ÿ So en your throat and neck.

Ÿ Remain in this pose for up to 30 seconds.

7. Bow Pose
Ÿ Lie down on your stomach.

Ÿ Allow your arms to rest alongside your body with your palms facing up.

Ÿ Bend your knees and bring your hands to the outside of your ankles.

Ÿ Li up your head, chest, and knees.

Ÿ Breathe deeply and gaze forward.

Ÿ Remain in the pose for up to 30 seconds.

Ÿ On exhale, release the pose.

Ÿ Place one hand on top of the other to make a pillow for your forehead.

Ÿ Gently shake your hips from side to side to relax your lower back.

Ÿ Repeat this pose one or two mes.

 Benefits of Yoga for Diabetes

Modulate gene expression and increase resul ng in favourable effects on body

muscle ac vity, strength, endurance, weight, adiposity, dyslipidaemia, and
flexibility, and balance insulin resistance.

Improves

Ÿ Cell-mediated immunity, as demonstrated by improvements in the lymphocyte

migra on test.

Ÿ Glycaemic control without increasing body weight.

Reduces

Ÿ Levels of free fa y acids, indirectly indica ng improved insulin sensi vity or

reduced insulin resistance and the the risk of diabetes-related complica ons.

Behavioural Physical ac vity adherence to diet

changes ↑ and medicines

Psychological
↑ Quality of life, mood, ↓stress
changes

↓ Body weight, BP, heart rate, lipid profile improvement in

Yoga endothelial func on, pancrea c regenera on, exercise tolerance Preven on and control
prac ce of diabetes, control of body
weight, BP, lipid profile, preven on
Immunomodula on Changes in gene expression, cellular of cardiovascular events, diabe c
immunity, inflammatory response complica ons
Physiological
changes Sympatho-adrenal ↑ Melatonin, endorphin
& HPA axis ↓ GH, prolac n, cor sol, adrenaline

↑Insulin secre on,

↓Insulin resistance

Improvement in cardiac autonomic func on,

coagula on profile, nerve conduc on, cogni on

References: 1. h ps://www.who.int/health-topics/diabetes#tab=tab_1; 2. h ps://diabetesjournals.org /clinical/ar cle/41/1/4/148029/Standards-of -Care-in-Diabetes-2023-Abridged-f or; 3. h ps://www.cdc.gov/

diabetes/healthy-ea ng/spo ng-hidden-sugars-in-everyday-foods.html; 4. h ps://www.unlockfood.ca/en/Ar cles/Diabetes/Diabetes-and-Healthy-Ea ng/Ea ng-well-with-Diabetes-North-India-and-Pakista.aspx;
5. h ps://www.sukham.org/wp-content/uploads/2019/06/aapi_guide_to_nutri on_health_and_diabetes.pdf