Diabetes Diet Plan
Diabetes diet plan for prediabetes and type 2: a free 7-day chart of sugar-free, low-GI Indian or global meals, with an optional weight-loss version too.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
How should you eat with type 2 diabetes?
No single “diabetic diet” exists, but a few principles suit nearly everyone: roughly the same amount of carbohydrate at each meal, slow-release carbs (vegetables, millets, dal, whole grains), fibre and protein with every meal, and very little sugar. For people who are overweight, a 5–10% weight loss may bring blood sugar down and, for many with recently diagnosed type 2 diabetes, put it into remission. The generator drops sugary and high-GI foods, prioritises protein and fibre, and adds a 500-calorie deficit when you pick weight loss.
Building a diabetes plate
| Section of plate | What goes on it |
|---|---|
| Half | Salad and non-starchy vegetables |
| Quarter | Protein — tofu, chicken, fish, eggs, curd, paneer, dal |
| Quarter | Whole grains — 1–2 bajra, jowar or multigrain rotis, or a small bowl of millet or brown rice |
Foods to cut back on
- Sweetened drinks, sweets, honey, jaggery and sugar
- Fruit juice (small portions of whole fruit are fine)
- Biscuits, white bread and maida
- Big servings of potatoes and white rice
- Fried snacks
On insulin or tablets like glimepiride? Talk to your doctor before skipping meals or sharply reducing calories — doing so can trigger dangerously low blood sugar. Expecting? Go to the gestational diabetes diet plan. Find out your risk with our diabetes risk score.
Your questions, answered
Do I have to give up roti and rice with diabetes?
No — keep portions controlled. Choose multigrain roti, millets or brown rice, and always pair them with protein, vegetables and dal, which slow how quickly blood sugar rises.
What fruit suits people with diabetes?
Small portions — one fruit at a time — of pomegranate, papaya, berries, orange, pear, apple or guava, eaten whole and not juiced.
Is remission of type 2 diabetes possible through diet?
Many people with recently diagnosed type 2 diabetes who lose a significant amount of weight (often 10–15 kg) can return their blood sugar to normal without medicine. This should be done under medical supervision.
References: NHS: Type 2 diabetes — food and keeping active · CDC: Diabetes meal planning
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
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Who wrote and checked this
Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
We check every tool and guide against the sources listed on the page and update it when guidance changes.
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