Diabetes Diet Chart with Pakistani Foods
- By Sadaf Sajid, M.Phil
- Consultant Dietitian
- E-11 Islamabad
Written by Sadaf Sajid, M.Phil, Consultant Dietitian · Last updated
📷 Diabetes diet chart with Pakistani foods – The Healing Wheel, E-11 IslamabadUpload a real photo as /assets/img/diabetes-diet-chart-pakistani-foods.webpSample diabetic diet chart
| Time | Meal | Example |
|---|---|---|
| 7–8 am | Breakfast | 1 small chakki roti + 2-egg omelette with veg; chai without sugar |
| 10–11 am | Snack | 1 guava or apple, or roasted chana |
| 1–2 pm | Lunch | Daal or chicken salan + sabzi + salad + 1 roti (or ½ cup rice) |
| 5 pm | Snack | Dahi or a small handful of nuts |
| 7–8 pm | Dinner | Grilled or curried chicken/fish + sabzi + salad; roti only if your readings allow |
| Bedtime | Only if advised | A glass of milk, for those on insulin who are at risk of night-time lows |
Best and worst foods for sugar patients
| Best choices | Limit or avoid |
|---|---|
| Chakki atta, jau, besan blends | Maida naan, white bread, puri |
| Brown or basmati rice in small portions | Large plates of white rice |
| Daal, chana, lobia, rajma | Aloo-heavy dishes |
| Guava, apple, orange, jamun, pear | Mango shakes, juices, chikoo, grapes in excess |
| Plain dahi, unsweetened lassi | Sweet lassi, kheer, mithai |
| Nuts, seeds | Biscuits, rusks, cakes |
Tips that lower sugar spikes
- Eat vegetables and protein first, then roti or rice
- Walk 10–15 minutes after meals
- Don't skip meals if you take medicines that cause lows
- Check your sugar 2 hours after new meals to learn your own response
Are "sugar-free" products helpful?
Sugar-free mithai and biscuits often contain maida and fat and still raise glucose. Artificial sweeteners in chai are acceptable short-term while you reduce sweetness.
Need a personal plan?
Diabetes plans must match your medicines. See Sadaf's diabetes service in E-11 Islamabad or online.
HbA1c to average blood sugar
Estimated average glucose (eAG) = 28.7 × HbA1c − 46.7 (ADAG study). Discuss your targets with your doctor.
📷 Fist-sized fruit portions: guava, apple, orange and jamunUpload a real photo as /assets/img/diabetes-fruit-portions.webpFruit guide for diabetics in Pakistan
| Better choices (1 fist) | Smaller portions | Avoid as juice/shake |
|---|---|---|
| Guava, apple, pear, orange, jamun, strawberries | Mango (2–3 slices), banana (small), chikoo, grapes (10–12) | Mango shake, orange juice, packet juices |
Want a plan made for you? Book an appointment with Sadaf Sajid, in clinic at E-11/3 or online.
Book Appointment WhatsAppFrequently asked questions
Can a diabetic eat dates?
Yes, in small amounts: 1–2 dates with a meal or after protein, not on an empty stomach. Count them as part of your carbohydrates.
Is honey better than sugar for diabetics?
Not really. Honey raises blood glucose in much the same way as sugar. Use either only in small amounts.
Aksar Pooche Jane Wale Sawalat (Roman Urdu)
Sugar ke mareez ke liye diet chart kya hai?
Plate ka aadha sabzi, chautha protein, chautha roti ya chawal. Har 3–4 ghante baad halka khana aur meethe mashroobat se parhez.
Kya sugar mein khajoor kha sakte hain?
1–2 khajoor khane ke saath theek hain, khaali pait nahi.
Read more from Sadaf
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Safe sehri and iftar for people with diabetes, and when not to fast.
Fatty liver diet with desi food
What to eat for fatty liver in Pakistan, and the drinks to cut first.
Sources
This page is for general education and does not replace advice from your doctor. Nutrition therapy works alongside medical treatment; never stop or change medication without your doctor. Individual results vary.
Ready to start your healing journey?
In-clinic at E-11/3, Islamabad or online anywhere. Mon–Fri 4:00–7:00 pm.