• Breakfast – overnight oats with yogurt(1 Medium Bowl)
• Mid-morning – Papaya (1 medium bowl)
• Lunch- Barley Chapati (50% Barley Flour + 50% Whole Wheat Flour) (1-2) + Yellow Moong Dal (1 Small Bowl) + Saute Parwal (1 Small Bowl) + Carrot Salad
• Snacks – Roasted Peanuts (1 Small Bowl) + Jasmine Tea (1 Cup)
• Dinner- Barley Chapati (50% Barley Flour + 50% Whole Wheat Flour) (1-2) + Saute Beans and Cabbage (1 Medium Bowl) + Radish Salad

Creating a balanced diet chart for diabetes patients is crucial for managing blood sugar levels and overall health. Here are some key staples to include:

• Whole Wheat Roti/Chapati: Opt for whole wheat over refined flour rotis. They release sugar slowly, keeping you fuller for longer.
• Brown Rice: A healthier alternative to white rice, with more fibre and nutrients.
• Jowar (Sorghum) Roti/Bhakri: Rich in fibre and minerals, jowar helps regulate blood sugar levels.
• Ragi (Finger Millet) Roti/Dosa: Ragi is a superfood with high fibre content and a low GI, making it ideal for diabetes management.
• Multigrain Rotis/Parathas: Combine whole wheat with other healthy grains like barley, oats, or millets for increased fibre and nutrient content.

Lentil and Bean Powerhouses:

• Dal (Lentils): A staple in Indian cuisine, lentils are high in protein and fiber, promoting satiety and blood sugar control. Explore varieties like moong dal, masoor dal, and tur dal.
• Chickpeas (Chole): A versatile legume, chickpeas are packed with protein and fibre, making them perfect for curries, salads, or roasted snacks.
• Kidney Beans (Rajma): Another protein and fibre-rich option, kidney beans can be incorporated into curries or stews.

Healthy Fats:

• Ghee (Clarified Butter): Use in moderation. Ghee provides healthy fats and adds flavour to dishes.
• Olive Oil: A heart-healthy choice for cooking or salad dressings.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are all excellent sources of healthy fats and fibre.

Fruits (consumed in moderation):

• Jamun (Indian Blackberry): Known for its anti-diabetic properties, jamun is a great choice in moderation.
• Guava (Amrood): High in fibre and vitamin C, guava helps with blood sugar control.
• Pears: With a low GI and high fibre content, pears are a healthy dessert option.
• Apples: Another low-GI fruit, apples are a good source of fibre and antioxidants.

A well-rounded diet chart for diabetes patients should include a variety of these foods, keeping in mind portion sizes and individual dietary needs. Regular monitoring of blood sugar levels is also important to assess the effectiveness of the diet plan.

Q1. Is it possible to reverse type 2 Diabetes through diet and exercise?

Type 2 diabetes may not have a permanent cure, but significant diet and exercise changes can put it into remission. This means shedding weight, especially belly fat, to improve insulin use and opting for a balanced diet to control blood sugar spikes. Regular exercise further helps your body use blood sugar for energy. While remission isn’t guaranteed for everyone, it offers benefits like improved health, increased energy, and potentially reduced medication dependence. Even if full remission isn’t achieved, these healthy habits are essential for managing diabetes and living a well-being life. Remember, consult your doctor before making any drastic changes.

Q2. How much time does take to reverse a type 2 Diabetes?

There is no set timeline because every patient’s diabetes condition is different. It can take different amounts of time for different diabetic patients to bring their blood sugar levels back to normal. However, as a rough estimate, it may take up to 6 months to 1 year to normalize your blood sugar levels through diet and exercise. Once your blood sugar levels are normal, you will need to continue with diet and exercise to avoid facing problems again.

Q3. Can intermittent fasting help in Diabetes

Intermittent fasting has emerged as a potential tool for managing diabetes, particularly because it can help lower blood sugar levels. This happens because fasting periods give your body a break from constantly processing food, improving insulin sensitivity and how your body uses sugar. However, if you have diabetes, it’s crucial to approach this cautiously. Don’t jump into extreme fasting schedules. Instead, discuss it with your doctor to ensure it’s safe for you and create a gradual plan. A moderate approach many diabetics find success with is a 12-hour eating window, where you consume all your meals and snacks within that timeframe. During the remaining 12 hours, you focus on water and non-caloric beverages. Remember, consulting your doctor is key before starting any new diet, including intermittent fasting. They can help you determine if it’s suitable for your specific needs and create a plan that complements your existing diabetes management strategy.

Q4. Does Diabetes run in the family?

Yes, there’s a family connection, especially for type 2 diabetes. Studies suggest genes play a big role, and race can also be a factor.

But it’s not all about genetics. Lifestyle choices like diet and exercise significantly influence type 2 diabetes development. Families often share similar habits, making it hard to separate genetic and environmental influences.

The good news? Even with a family history, you can take control. Maintaining a healthy weight and exercising regularly can delay or even prevent type 2 diabetes.

Q5. How obesity leads to Diabetes

Obesity is a significant risk factor for type 2 diabetes, though not a direct cause. Here’s how they are connected:
Excess fat, especially around the abdomen, disrupts insulin signalling. Fat cells release substances that interfere with the body’s use of insulin, which is the hormone that allows sugar to enter cells. This leads to insulin resistance, where cells become less responsive to insulin. As a result, sugar builds up in the bloodstream instead of being used for energy. To compensate, the pancreas produces more insulin. Over time, it may not be able to keep up, leading to high blood sugar levels and eventually type 2 diabetes.

Q6. Can a fetus get Diabetes through its Diabetic mother?

The fetus cannot directly get diabetes from a diabetic mother. Diabetes is a chronic condition affecting how the body regulates blood sugar. However, a diabetic mother can impact the fetus’s health in a few ways:

• High blood sugar: Uncontrolled blood sugar in the mother can expose the fetus to high blood sugar levels. This can lead to increased growth, birth defects, and other complications.
• Increased risk of gestational diabetes: Women with pre-existing diabetes or a family history are more likely to develop gestational diabetes during pregnancy. This is a temporary form of diabetes that can affect the baby’s weight and blood sugar after birth.

Q7. which blood test if you have Diabetes

There are two main blood tests used to diagnose diabetes:
1. Hemoglobin A1c (HbA1c) Test:

• What it measures: This test reflects your average blood sugar control over the past 2-3 months. Hemoglobin is a protein in red blood cells that carries oxygen. When sugar is present in the bloodstream, it attaches to hemoglobin. The HbA1c test measures the percentage of hemoglobin that has sugar attached.
• Benefits: It’s a convenient test as you don’t need to fast beforehand. It provides a broader picture of your blood sugar control over time, which can be helpful for both diagnosis and monitoring diabetes management.

2. Fasting Blood Sugar Test:

• What it measures: This test measures the amount of glucose (sugar) in your blood after you haven’t eaten anything for at least 8 hours, typically done first thing in the morning.
• Benefits: It’s a simple and relatively quick test. It provides a snapshot of your blood sugar level at that specific time. This can be helpful for diagnosing diabetes, especially if your symptoms suggest high blood sugar levels.

Q8. Can children get Diabetes?

Yes, children can develop type 2 diabetes, a chronic condition where their body struggles to process sugar (glucose) for energy. This leads to a buildup of sugar in the bloodstream, which can cause serious health problems over time.

Traditionally, type 2 diabetes was considered an adult condition, but the rise in childhood obesity has resulted in more cases among young people.

Fortunately, there are steps you can take to help your child. Encouraging healthy eating habits, regular exercise, and maintaining a healthy weight are crucial. If these measures aren’t enough, medication may be necessary to manage the condition

Q9. Do Indian foods increase the risk of diabetes?

Indian food itself isn’t the enemy of diabetics. It’s all about balancing the healthy aspects like fiber-rich lentils and vegetables with potential risk factors like refined carbs and unhealthy fats. Focus on whole grains, choose healthy cooking methods, and practice portion control. With a balanced approach, you can still enjoy your favourite Indian dishes as part of a diabetes-friendly lifestyle. Consulting a doctor or dietitian can help you create a personalized plan.