DIABETES TYPE2

Eat when hungry Eat only when hungry Listen to your body and eat strictly when true hunger strikes; eating without hunger causes a much larger blood sugar spike than normal. The curry strategy Enjoy regular, wholesome foods while pairing them with a generous portion of vegetable curry as the core key to keeping your blood sugar healthy and stable. Conscious cooking Balance carbs in your everyday Smart cooking for carbohydrate control To control excess carbohydrates in your regular high-carb foods like rice, roti, millets, bread, and any other high-carb foods, use these simple methods: Add natural flavours: Use jeera, ginger, garlic, and leafy green juices in your cooking. Reduce carbs while cooking: Reducing carbohydrates during cooking is the best way for healthier blood sugar management. Add more curries: Include more curries with your regular food. Don’t just change what you eat—change how you prepare and balance your meals. Vegetable curries: use what you have You do not need ma...

Nutrient-Rich Diet for Diabetes: A Practical Plan You Can Follow No strict rules or rare ingredients. Just everyday foods, arranged so your blood sugar stays steadier. The foods to build around Avocado and walnuts Healthy fats and fiber. Limit to half an avocado and a small handful (about 5 to 6 halves) of walnuts per day. Broccoli and other vegetables Low in carbs, high in fiber. Fill the biggest part of your plate with them. Non-veg Fish, eggs and chicken. Choose grilled, baked or curry-style over fried. Eat fatty fish like salmon or sardines twice a week. Veg protein Dal, chana, rajma, paneer, tofu and sprouts. Millets Ragi, jowar, bajra, foxtail. They digest slower than white rice or maida. The plate method A sample day Time Veg option Non-veg option On waking Water, or methi (fenugreek) water Breakfast Ragi dosa or vegetable besan chilla with mint chutney 2 egg omelette with vegetables and 1 small jowar roti Mid-morning Small handful of walnuts, or 30 g pomegranate seeds Lunch 1 b...

Indian spices for diabetes-friendly cooking Approximate values per teaspoon, sorted by net carbs (lowest first) Fiber   Net carbs (carbs minus fiber)   Bar length = total carbs, full width = 3 g 🌱 Ajwain Carom seeds ~0.1 net g 1 tsp (about ~2 g): ~7 kcal · ~0.9 g carbs · ~0.8 g fiber Used in: Parathas, pakoras, buttermilk Traditional for digestion. Little diabetes evidence. 🌿 Dhania seeds Coriander seeds 0.2 net g 1 tsp (about 1.8 g): 5 kcal · 1.0 g carbs · 0.8 g fiber Used in: Masalas, chutneys, curries Small studies only. Mostly a flavor base. 🟤 Rai Mustard seeds 0.5 net g 1 tsp (about 3.3 g): 17 kcal · 1.2 g carbs · 0.7 g fiber Used in: Tempering, pickles, thoran Pops in hot oil for flavor, used in tiny amounts. 🌸 Laung Cloves 0.6 net g 1 tsp (about 2.1 g): 7 kcal · 1.3 g carbs · 0.7 g fiber Used in: Masalas, rice, tea Very strong. Use sparingly, never clove oil. 🌰 Jeera Cumin 0.7 net g 1 tsp (about 2.1 g): 8 kcal · 0.9 g carbs · 0.2 g fiber Used in: Tadka, ...

Indian vegetables for diabetes-friendly meals Approximate values per 100 g raw, sorted by net carbs (lowest first) Fiber   Net carbs (carbs minus fiber)   Bar length = total carbs, full width = 10 g Leafy vegetables 🥬 Thotakura Amaranth 1.1 net g 23 kcal · 4.0 g carbs · 2.9 g fiber 🥬 Palak Spinach 1.4 net g 23 kcal · 3.6 g carbs · 2.2 g fiber 🥬 Sarson Mustard 1.4 net g 27 kcal · 4.7 g carbs · 3.3 g fiber 🌿 Methi Fenugreek ~2.0 net g ~45 kcal · ~6 g carbs · ~4 g fiber 🍃 Gongura Roselle ~4.0 net g ~50 kcal · ~8 g carbs · ~4 g fiber 🌿 Moringa Drumstick 6.3 net g 64 kcal · 8.3 g carbs · 2.0 g fiber Other vegetables 🥒 Karela Bitter gourd 0.9 net g 17 kcal · 3.7 g carbs · 2.8 g fiber 🥒 Tindora Ivy gourd ~1.0 net g ~18 kcal · ~3 g carbs · ~2 g fiber 🫑 Capsicum Shimla mirch 2.9 net g 20 kcal · 4.6 g carbs · 1.7 g fiber 🥒 Lauki Bottle gourd 2.9 net g 14 kcal · 3.4 g carbs · 0.5 g fiber 🍆 Baingan Brinjal 2.9 net g 25 kcal · 5.9 g carbs · 3.0 g fiber 🥦 Gobi Caulif...