Ukkinadkas Ayurveda

Diet Chart – for Diabetes and Obesity

Ukkinadka, Kasaragod district, Kerala-671552, Ph: 9400212222
Item Serving size
Brekfast Green gram/ Soak Green Can be used 2 cups
Bengal gram/ gram in water in the form
Kabuli Bengal overnight for 12 of USULI,
gram/ hours & later DOSA or any
All Bean group keep tied in known tasty
pulses cloth for 12 hrs. preparation
Tea/ coffee/Herbal Use low fat milk Without 150 ml
drink sugar
Lunch Red Rice/ Brown (Red) rice Use plenty 2 cups/half Use Curds
unpolished rice/ is good among of plate rice or 3 prepared of
Chapathi/Ragi rice vegitables chapathis/2 low-fat milk in
mudde (millet)/ as ragi mudde abundant. Can
Millet dosa/ Oats mentioned use more than
with milk in the list. 2 cups
Evening Fruits – should be Half-Musumbi/ or 1 small
snack taken in very small Orange/Apple/P bowl of
quantity ears/3-4 plums Papaya, or
watermelon
Tea/ coffee/Herbal Use low fat milk Without 150 ml
drink sugar
Dinner Green gram/ Soak Green Can prepare 2 cups
Bengal gram/ gram in water USULI,
Kabuli Bengal overnight for 12 DOSA or any
gram/ hours & later known tasty
All Bean group keep tied in preparation
pulses cloth for 12 hrs.
1 fist full of Almond/ mixture of In between
Pistachio/ wall all can take
nut or Cashew nut
or Pea nut for
a change.
Milk Low fat Sugarless 150 ml
Green gram is best among pulses, only sprouted green gram will serve the purpose of diet, other pulses
like bengal gram etc are substitutes for occasional use. While preparing sprouted green gram, it is better
to soak green gram needed for 4-5 days together, it must be soaked in water for 12 hours and kept
outside in a vessel or tied in cloth for next 12 hours. This can be then kept in refrigerator for 4-5 days of
use. Usuli is prepared by adding little salt, onion, necessary spices and water to the sprouted green
gram. Boiling should be done for 20 minutes with plain water and for the next ten minutes can be boiled
adding little salt and onion. At the end little coconut can be added. No sugar or jaggery should be used
for this preparation. If 12 hours of soaking, 12 hours of follow up and 30 min boiling is not followed, this
may produce unnecessary gaseous distension, abdominal discomfort, bloating etc.
 Some common rules of diet program (Pathya)
• Drink 500ml of water in early morning in the empty stomach, 1.5 to 2 Liters per day.
• Take 10-20g of Almond, Pistachio or wall nut or mixture of this per day and in between can take Cashew nut or Pea nut
for a change, but better avoid in overweight people.
• Take 400-600ml of low-fat milk per day. It can be divided in to 50% of curd and 50% of milk which provides more
benefit. One can also use fish and lean red meat instead of milk. But using milk in majority then fish and occasionally
lean red meat is ideal for non-vegetarians.
• Two foods in a day must be from pulses like green gram, Bengal gram, soya or Rajma kind.
• One can have rice/wheat/millet (ragi)/maize/corn/Oats kind of foods only one serving a day, but those who cannot
tolerate pulses for two serving in a day brown rice or red rice can be taken twice reducing pulse to one serving per day.
• Only 3-4 serving of food per day is enough, no need to go for frequent small multiple foods as many experts suggest.
• Fruits should be included in everyday diet in very small quantity, half sweet orange (Musumbi), Orange & Apple, or one
small bowl of Papaya or Watermelon or 4-5 plums/ 1-2 pears or one small bowl of mixed fruit of all should be taken.
• Include plenty of vegetables, leafy vegetables in your diet. Cuccumber, Ash guard, Bitter guard, Ridge guard, Bottle
guard, Coccinia grandis (Thonde kai), Okra or ladies finger, Beans, Soya beans, all legumes, Lettuce (Palak leaves, Basale
leaves, Harive leaves etc), knol kol (navilu kosu), Dill leaves (sabbasige soppu), Methi leaves, Radish, Brinjals etc can be
taken in abundant.
• Take at least 20ml of vegetable oil per day. Best are Olive oil, Ground nut oil, Sunflower oil, Sufflower oil, Rice brawn
oil, but in between even coconut oil can also be used. Instead of coconut oil use of Coconut Chutney (south Indian dish)
is much better, which improves immunity also.
Exercise:
• At least 30 minutes brisk walk per day is must, 40-60 minutes is ideal. Person below the age of 40-45 can also perform
complex exercise, jogging etc. Swimming is also good.
• Exercise should be practiced at least for 5 days in a week.
• Exposure to sunlight, minimum of 20-30 minutes per day. Ideal time is between 10am to 12pm even 8am to 10am is
also fine (in south India).
• Better to practice Yoga and Pranayama along with other exercises.

Apathyas (to avoid):

• Avoid direct sugars in any form. Sugar, glucose, jaggery, honey, maida (bleached wheat) and any sweet preparations.
• Use of vegetables like pumpkin, potato, sweet potato, carrot, beet root should be avoided as much as possible.
• Fruits like Bananas, grapes, Sapotas (Chikku), Mangoes, Pineapple, jack fruit etc should be avoided.
• Dates should be avoided.
• Alcohol should be avoided. But those who are used to it can take 60ml of wine a day, or 200 ml of bear a day, or 30-50
ml of whisky or rum a day but only once or twice a week.
• Smoking must be avoided.
• Use of fast foods, hotel foods, bakery foods should be avoided as much as possible
• Now a day we get many sweets with zero calories but all these contains additives and other ingredients which acts
against diabetes T2 and worsens insulin resistance. Hence all kind of outside foods should be avoided and only
homemade foods should be used.