My Husband was diagnosed with diabetes 140/200mg one and half year back. Doctor suggested medication but we told we will work on food control and exercise for six months. I researched in few alternative medicine doctors - dietitians - websites like webmd.com and came up with our food plan. It worked and he is now at 100/134 mg (6.2% i HbA1c). Our pattern of food is as follows
We are from south india. But feel free to modify it according to your food culture.
The key to our food planning was : We reduced intake of white rice, dosa/idli based with white rice to only 1/2 serving per day. Rest all are only whole food and protein based. 2 litres of water is a must.
Ways to add more fiber to food. Every serving of our food will have either methi powder, cinnamon powder , flax powder to it.
Add powdered methi to chappathi - 1/4 spoon in every meal. Can be kneaded with chappathi, Grinded with idli/dosa dough (1 spoon for every 250 mg of rice)
Add cinnamon powder 1/4 spoon to north indian dishes, oats porridge
Use black skinned dhal instead of white urad dhal
Add millet along with rice for idli/dosa (1 cup of white rice, 1 cup of millet )
Early Morning: Bitter guard juice with 1/2 lemon, 1 amla, pepper and little salt (optional).
(lemon really reduces the taste of bitter guard) Use juicer and extract the juice
Breakfast - idli/dosa - 1 or chappathi -1 , sambhar or north indian dhal (methi powder added) - 1 egg white, fresh orange juice or lemon juice
or upma only wheat/oats upma or oats porridge with cut apples and 1/2 spoon cinnamon powder
11 AM - 1 cup of veggie salad (anything you can eat) + 1/2 tsp of apple cider vinegar + 1/2 olive oil, italian seasoning, pepper , 4-5 crushed nuts
Lunch: 1 chappathi/ 1/2 cup white rice with curd, side dish with either 1/4 spoon methi powder or cinnamon powder mixed OR chappathi dough kneaded with methi & flax powder
A green leaf curry or kuttu is a must
snacks - 4-5 almonds with tea or millet kanji with milk
dinner - dosa/idli with sambhar or tomato chutney
Once you get a hang of using methi / cinnamon/ bitter guard juice/powders you will find it added to your diet in regular basis. this will ensure your sugar level comes down along withh dependency of diabetic medication. It is quite true please try it.
Simple rule: Avoid all white ingredients be it white rice, white flour white sugar.. go for brown!!! rice is not your enemy white is
Eat fruits/veggies with skin. Juice only fruits/veggies you cant eat. Learn to love bitter guard, bindi - lady finger and other veggies that are good for diabetic and rich in fiber.