Easy Indian Diet Plan for Diabetes & Weight Loss (Veg & Gluten Free)

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Easy Indian Diet Plan for Diabetes & Weight Loss (Veg & Gluten Free)
  • If you are searching for an Indian diet plan for diabetes, it is likely that either you or a family member or friend suffers from diabetes and that you are simply looking for the best way to manage it.
  • But, it is totally possible to reverse diabetes naturally. You just need to swap high carb ingredients with low carb ingredients.
  • The ultimate diet for a diabetic patient is the one that will cure it. This diet chart for diabetic patients includes not only weight loss for diabetics, but a diet plan for diabetics to reverse diabetes completely.  

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Roti For Diabetics

Singhara aata, we eat only during fasting. Did you know that it is completely gluten-free and does not cause an insulin spike? 

Paneer Paratha



  • 100 g singhara atta or chestnut flour
  • 100 g paneer (grated)
  • 1 teaspoon coriander leaves (fresh)
  • 4 tablespoons of ghee
  • A pinch of carrom seeds
  • 1 finely chopped green chili
  • Pink salt as per taste 


  • Knead the singhara atta (chestnut flour) into a dough. Keep it aside.
  • Take the grated paneer and add some herbs of your choice to it.
  • Mix the paratha dough and grated paneer together.
  • Roll the dough into a circular shape. Make sure that it is not too thin as a thin base may stick to the pan while frying.
  • Take a pan and heat the ghee in it.
  • Place the rolled paratha and fry both sides until golden brown.
  • Serve the parantha hot with butter cubes on it. 

Bonus Recipes For Weight Loss For Diabetes

Vegetable Cheela Rolls


 Ingredients for Cheela
  • 1 cup besan gram flour
  • 2 tablespoons rice flour
  • ½ teaspoon jeera or cumin seeds
  • 1 tablespoon oil
  • ¾ cup water 

Ingredients for filling 

  • 3 cups finely sliced cabbage
  • ½ cup bell pepper (shredded)
  • ½ cup carrots (shredded)
  • 2 teaspoons mustard seeds
  • 2 teaspoons jeera or cumin seeds
  • 2 teaspoons ghee
  • ½ teaspoon salt
  • 1 teaspoon lemon juice
  • ¼ teaspoon haldi or turmeric powder 


  • Mix the dry ingredients required for cheela together.
  • Add water to it till it makes a smooth batter. The consistency of the batter must be similar to that of dosa.
  • For the filling, heat oil in a pan over a medium flame.
  • As the oil gets moderately heated up add the seeds (mustard and cumin).
  • Once the seeds start cracking add the chopped vegetables.
  • Stir and fry them for around 3-4 minutes.
  • Add the spices and the lemon juice.
  • Take a skillet and pore in some of the batter. To make a perfect circle spread the batter in a spiral pattern from the centre to outward with a spatula.
  • Spread some oil on the batter and let it cook for at least 30 seconds.
  • Flip it to the other side cook until both sides are well fried. In order to keep the sides evenly cooked, press the sides with the spatula.
  • Once the cheela is cooked, put ½ a cup of fried vegetables diagonally across the centre of cheela.
  • The sumptuous cheela is ready to serve.
  • It tastes best when served with mango pickle. 

Spinach Soup

Servings -2 


  • 150 g spinach (chopped)
  • 50 g turnip (chopped)
  • 10 g dessicated coconut
  • 6 g ginger (chopped)
  • 50ml coconut milk
  • 2 cups of water to dilute coconut milk
  • 3 teaspoons olive oil or coconut oil
  • Green chili (optional)
  • Salt according to taste
  • Black Pepper according to taste
  • Heavy Whipping Cream for garnish 


  • Heat the oil over a low flame in a thick bottomed pan.
  • Add the chopped ginger and sauté until pink. If you choose to use chili add it now.
  • Add the vegetables to the pan and raise the heat.
  • Add the salt and pepper cook until the vegetables' juices start to come out.
  • Lower the heat and sprinkle in the dessicated coconut and stir it to mix it in.
  • Add the diluted coconut milk to the pan and cook on low heat.
  • Switch off the heat and allow the soup to cool down.
  • Once the soup is cool put it into a blender and blend until smooth.
  • Put the soup back into the pan and heat it until it boils.
  • Serve the soup with some whipped cream on top. 

There you have it, easy meals to include in an Indian diet plan for diabetes as well as a chart to use as an example. Please feel free to update me on how you are doing and if you enjoyed these delicious meals.


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