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Learn about Type 2 Diabetes

FOOD CONVERSION

Simple guide
How to Turn Your FoodDiabetic-Friendly
  • Leafy vegetables
  • Herbs
  • Small portions
The skill you learn here

Make your comfort food without a high sugar spike

  • Vegetables
  • Leafy vegetables
  • Herbs
  • Protein
  • Fibre

Use these in your regular food, every day. The spike stays small, so your daily medicine has less to manage. Medicine works together with these habits. It does not replace them.

Part 1Food: add leafy vegetables

This is the easiest change. Put leafy vegetables into the food you already eat. They fill the plate, so the same meal carries fewer carbs per serving.

  • Spinach
  • Methi (fenugreek)
  • Amaranth
  • Coriander
  • Curry leaves
  • Cabbage
RegularPlain dal and a big plate of riceMostly carbs
ConvertedPalak dal with a smaller portion of riceFewer carbs per serving
RegularPlain roti or plain riceMostly carbs
ConvertedMethi or palak roti, vegetable rice with greensFewer carbs per serving
Swipe sideways →

Part 2Drinks: add herbs

Take tea. Sweet tea is a clear no. But even tea without sugar is not the best choice by itself. Add herbs, and it becomes a good drink.

  • Cinnamon
  • Ginger
  • Mint
AvoidTea with sugar, soft drinks, packed juiceSugar spike: high
OkayTea without sugarBetter than sweet tea, but plain.Not the best choice
BestTea with cinnamon, ginger, and mint. No sugar.Full of flavour, so you don't miss the sugar.Diabetic-friendly

Part 3Milk-based foods: not every day

🚫Not a daily habitDo not make milk-based foods a daily habit.
🥛Raises sugarMilk, milk tea, sweetened lassi and other milk-based foods can raise sugar. Daily use adds up.
✅Keep it occasionalSmall portion. Never add sugar.

Part 4See the sugar spike: before and after

The longer the bar, the higher the sugar spike. Same foods, with our changes.

Lunch

Before
High
Plain dal and a big plate of rice
After
Low
Palak dal, small rice, boiled egg

Rice

Before
High
Plain white rice, big portion
After
Low
Vegetable rice with greens, small portion

Roti

Before
High
Plain roti, few vegetables
After
Low
Methi or palak roti with a vegetable curry

Tea

Before
High
Sweet tea with sugar
After
Low
Herb tea with cinnamon, ginger, mint. No sugar.

Milk-based food

Before
High
Milk tea or sweetened milk, every day
After
Low
Small, unsweetened, only sometimes
Swipe sideways to see all foods →
Illustration of the usual pattern, not measured data. Every person is different.

Part 5Alerts and suggestions

Small portions are a healthy habit for everyone, not only people with diabetes.

Alerts
⚠️Bulk raises sugarEven modified food in a large quantity can raise your sugar.
👀Observe your bodyEveryone responds differently. Note portion size and how you feel.
🥛Milk-based foodsNot every day. Small and unsweetened.
💊On medicines?Ask your doctor before changing meal timing or amounts.
Suggestions
🍽️Small portionsEat small portions, more times a day.
🥗Vegetables firstFill half the plate. Eat them first.
🐢Eat slowlyStop before you feel very full.
🚶Walk after meals10 to 15 minutes.
💚For everyoneA healthy habit, not only for diabetes.
Swipe sideways to see all tiles →
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