7-day diet plan that will help you to control your sugar level

Maintaining your sugar level is not complicated if you follow the right diet plan. A healthy and balanced diet can be extremely beneficial in lowering high blood sugar levels and keeping diabetes at bay. People who have diabetes have certain food restrictions hence it becomes all the more important for them to follow the right diet that can cure diabetes. Over a period of time, diabetes can lead to other chronic diseases and affect kidneys, eyes, and heart health. But keeping a check on the blood sugar levels by providing your body with the right nutrients can keep you healthy for the long run.

She advises having water foremost for those who have high sugar levels. Water is an essential part of your daily diet. A diabetic patient must consume 3-4 litres of water every day. Along with that, she advises starting the day with soaked fenugreek or methi seeds. A handful of walnuts or almonds can also be a great way to start the day. Switch to green tea to see effective results in your 7-day diet plan.

Here is a 7-day diet plan by Nutritionist Nicky Sagar that will help you to control your sugar level. (Images courtesy: iStock)

Breakfast: A bowl of oatmeal along with dry nuts like almonds or walnuts. It is better to use low-fat milk. Oat is rich in fibre and helps to curb diabetes.

Lunch: 1 roti or a cup of brown rice. Add a bowl of chicken or paneer and one bowl of curd.

Snack: One apple or a mixed fruit bowl of berries and cherries.

Dinner: 1-2 roti along with a bowl of lentil or daal, a bowl of sauteed vegetables like cauliflowers, mushroom, broccoli, etc.

Breakfast: Scrambled eggs or 2 egg whites with brown or whole wheat bread. Add fruit like orange or guava to your meal.

Lunch: one cup of brown rice or 1 chapati along with fried fish or fried vegetables and curd.

Snack: One bowl of sprouts or some boiled corn.

Dinner: 1 bowl of dal with 1-2 chapatis. Add a bowl of vegetable salad.

Breakfast: A bowl of poha or one Besan ka cheela or sooji cheela. One omelette and bread toasts are also an option. Add one orange.

Lunch: A cup of brown rice with chicken or paneer and a bowl of curd.

Snack: Have some dates or roasted nuts or makhanas.

Dinner: Whole grain pasta for dinner tossed with some green vegetables.

Breakfast: Vegetable stuffed paratha with a fruit orange or guava.

Lunch: Rice with spinach or egg curry

Snack: Vegetable soup or chicken-coriander soup

Dinner: A bowl of quinoa and a bowl of dal

Breakfast: Egg poach with a brown bread sandwich and an apple

Lunch: Rice or 1 chapati with chicken stew and curd

Snack: Roasted makhana or soup

Dinner: 1 chapati with boiled vegetables or suated mushroom

Breakfast: Upma, poha or idli with fruit or fresh orange juice

Lunch: Rice or chapati with fried fish or egg curry along with vegetable salad

Snack: High protein paneer cutlets or masala chaat with corn and chana

Dinner: Paratha and chana masala

Breakfast: Plain dosa or moong cheela or Dalia with fresh fruit juice

Lunch: Rice or chapati with dal makhani and a bowl of salad

Snack: Karela or banana chips

Dinner: Vegetable pulao or egg pulao

Start your healthy journey with this 7-day diabetic meal plan.

1. Of all the things, one should count the calories and eat healthy food. Include more of healthy carbohydrates like whole grains, beans, chickpeas and lentils, yoghurt, and fruits while including green leafy vegetables in the diet.
2. Make sure that you have as less salt as possible. Consuming more than a tsp of salt per day can increase the chances of high blood pressure.
3. Another important point to remember is that a diabetic must include healthy fats in their diet like avocados, olive oil, unsalted nuts & seeds, and even oily fish.
4. Snacking has to be in moderation and it's important that you only consume healthy snacks like yoghurt, seeds and unsalted nuts.
5. Last, but not the least, get yourself physically active. Try to walk for 1-2 hours daily that will be the biggest stress buster as well as keep you active without getting you bored.