Carbohydrates matter most
Rice, roti, millets, potatoes, fruit, sugar and sweets all turn into glucose. You do not need to cut them out, but the amount on the plate affects your sugar more than anything else.
- Keep grains to about a quarter of the plate
- Choose whole grains and millets over refined flour
- Fill half the plate with vegetables and add a portion of protein
Good protein choices
Dal, chana, rajma, soya, paneer, curd, eggs, fish and chicken help you feel full and slow the rise in sugar after meals.
Fats and oils
Use oil in measured amounts and avoid reusing frying oil. A small handful of nuts or seeds is a better snack than fried items.
Snacks
- Roasted chana or makhana
- Sprouts or chana chaat
- A small fruit with a few nuts
- Buttermilk, or vegetable sticks with hung-curd dip
Sweets and festivals
An occasional small sweet is possible when it replaces some of the meal’s carbohydrate rather than being added on top. Sugar-free sweets can still be high in fat and flour.
Drinks
Water, buttermilk, unsweetened tea or coffee are best. Avoid fruit juices, soft drinks and sweetened health drinks. Alcohol can cause low sugars, especially with insulin or some tablets.
Timing
If you take insulin or sulfonylurea tablets, do not skip meals, as this can cause low sugars. Your meal timing and medicines should be planned together with your doctor.
This guide is general information and is not a substitute for a consultation. If you have kidney disease, are pregnant or take insulin, ask your doctor or dietitian before changing your diet.