Ayurvedic Diet Chart for Metabolic Disorders
Metabolic disorders like obesity, diabetes, and thyroid imbalance can be managed naturally with a proper diet. Ayurveda recommends including nutrient-rich foods that balance Vata, Pitta, and Kapha doshas while avoiding processed and heavy-to-digest items. Below is a complete Ayurvedic diet plan for metabolic disorders with breakfast, lunch, dinner, and snack options.
| Breakfast Options for Metabolic Disorders |
| Fresh pumpkin juice |
Ragi millet pulao |
| Milk with oats |
Amla (Indian gooseberry) juice |
| Boiled moong beans curry |
Barley porridge |
| Chapati made with red rice flour |
Roasted soybeans |
| Soaked pumpkin seeds or sunflower seeds |
Fresh green salad |
| Lunch Diet Plan for Metabolic Disorders |
| Moong bean chilla (pancake) |
Mixed beans curry with brown rice |
| Fresh buttermilk/moong bean curry with buttermilk |
Vegetable salad or stir-fried cucumber, cabbage |
| Mixed grain chapati (ragi, bajra, jowar) |
| Ridge gourd or bitter gourd curry |
Rice gruel (light and easy to digest) |
| Cooked or stir-fried leafy vegetables |
Multigrain roti |
| Dinner Diet Chart for Metabolic Disorders |
| Mixed grain pulao |
Spinach curry |
| Mixed vegetable curry |
Moong bean hotchpotch (khichdi) |
| Brown or red rice gruel |
Spinach or fenugreek curry |
| Jowar or ragi roti |
Barley roti |
| Healthy Snacks for Metabolic Disorders |
| Fresh vegetable soup |
Puffed rice (murmura) |
| Ragi porridge |
Popcorn (corn or amaranth seeds) |
| Brown rice porridge |
Pomegranate salad |
Foods to Avoid in Metabolic Disorders:
Packaged or canned foods and beans.
Bakery products and heavy dairy items.
Refined oil and fried food.
Extremely sour or spicy food.
Salted snacks and carbonated drinks.
Pickles, dips, and preserved foods
The high amount of carbonated water/ soda bi-carb.
Black gram and its split varieties.
Refined flour (maida) preparations.
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Foods to Use in Moderation:
Roasted or fried dry fruits.
Savory fruits.
Freshly harvested grains.
Black gram (occasionally).
Milk in limited quantity.
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Best Foods to Include in Diet for Metabolic Disorders:
1-year-aged grains and jaggery.
Cow ghee.
Pomegranate.
Fresh coriander (leaves and seeds).
Cardamom and cumin seeds.
Barley and oats.
Multigrain flour.
Amla (Indian gooseberry).
Bottle gourd, bitter gourd, and sponge gourd.
Brown and red rice.
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