Diabetic diet for South Indians

Tinda Kootu | Tinda Curry ~ South Indian Thali | Spice your Life

Before pondering about the diet plan please note these thumb rules for diabetes diet

  1. A strict no for sweets, chocolates, ice creams, jams, jellies etc
  2. Stay away from fats- avoid ghee, butter, deep fried foods, red meat etc
  3. Divide your diet in 5-6 small portions spread over a day. The best way is 3 small meals 2 healthy snacks.
  4. Include more vegetables and fruits.

Here is an example for south Indian diabetes diet plan. Please consult your physician or qualified dietician before implementing any diet plans.

Early morning- A glass of karela (bitter gourd) juice or methi (fenu greek seeds) powder mixed in warm water or chewing of 5-10 neem leaves in empty stomach.

Break fast (normal serving) –

  1. Chose any one of these -3idlis /2 dosas/ 1 small plate upama/ 1 small plate pongal/ 2 chapathis (without oil)/ whole wheat bread – 3 slices/
  2. Chutney or sambar can be opted for side dish.
  3. Include a small bowl of vegetable salad or sprouts or fruits with less sugar content (sweet lime/ orange/ apple/ papaya)
  4. Tea / low fat skimmed milk/ water (without sugar or honey)

Mid noon:
A glass of butter milk (without salt) / green tea (without sugar or honey)/ 1 orange/1 sweet lime / 2 diet marie biscuits. Skip fruits if you have consumed fruits for breakfast.


  1. Brown rice / broken wheat rice – 1 small bowl
  2. Thick vegetable sambar -1 big bowl
  3. Mixed vegetable curry – 1 cup
  4. Rasam – 1cup
  5. Roasted papad -1
  6. Butter milk -1 cup
  7. Fruits (papaya, sweet lime, orange) – ½ cup

Tea break:
Tea/coffee/ low fat skimmed milk (without sugar) – 1 cup with 2 diet Marie biscuit / 2 rusks

Dinner (2 hours before going to bed):

  1. chapathi (without oil)- 1
  2. Mixed vegetable curry/subzi – 1 cup
  3. Brown rice / broken wheat rice/ green gram pongal/ – 1 cup
  4. Rasam – 1cup
  5. Roasted papad -1

Before going to bed:
1 apple / ½ cup papaya/ 1 sweet lime/ 1 orange/

Diabetic patients lose water through sweating and increased frequency of urination. Hence drink plenty of water to prevent dehydration, urinary tract infection, constipation and other complications which arise due to less consumption of water.

This article is copyrighted. Contact Author Dr.Savitha Suri at [email protected]



December 10, 2012 Monday at 11:50 am


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Book (Houghton Mifflin Harcourt)
2007-06-30 19:30:38 by BergieMan

I did a pretty good job using...

Weight Watchers. Yes, it is time consuming (go to meetings once/week), but it helped me get rid of 30 lbs and I have another 30 lbs to go.
Portion control and getting the "best" food for you will save you $$.
I am a diabetic, too (type 1), so I understand your concern on food.
Weight Watchers pointed something very interesting out to me...You must eat to "feed your body". This means that someone who is 250 lbs needs more food to feed their body than someone who is 150 lbs.
"Portion Control" that lowers itself as you go down in weight is the best directive

Why you should eat fruit -- not drink it -- to lower diabetes risk  — Today.com
Consuming whole fruits at least three times a week may lower your risk of developing type 2 diabetes, according to a new long-term study published Thursday in the British Medical Journal.

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    Is it advisable to have natural juices ao fresh fruits. if so what are the fruits suggested. is it advisable to add a little bit of sugar in Tea early in the morning. if so how much is permissible. What is the amount of boiled rice that can be consumed in a day

    • Fresh juice is not recommended generally unless you drink all the pulp as then your getting all the sugar without the natural chemicals in the pump that slow sugar absorption. A little bit of tea in your sugar shouldnt matter to much though Id gradually cut it off if you can. Just make sure to e …sugar with your tea.

      I dont know your specific gender/body but your shoudl limit yourself to approx. 150-200g carbs a day (200 being closer to a larger.active male). There are books/classes that should have more detailed information and you will have to find/create your own meals.