Food: The Heart of Care

15. Understanding Carbohydrates the Indian Way

Carbohydrates are the main source of glucose. In an Indian diet, 60-70% of calories often come from carbs (rice, roti).

Glycaemic Index (GI)—What Actually Matters

GI measures how quickly a food spikes your blood sugar.

• High GI (avoid): White rice, maida, potatoes, white bread.
• Low/Medium GI (prefer): Brown rice, whole wheat, millets (ragi, jowar, bajra), pulses.

The Trick: Portion size matters more than type. Even "healthy" millets can raise sugar if eaten in excess.

16. Proteins and Fats: The Missing Pieces

Why Indians Eat Less Protein

Traditional Indian meals are carb-heavy. We need to consciously add protein to every meal. Protein suppresses appetite and prevents sugar spikes.

• Veg: Paneer, soya chunks, dal (has carbs too), greek yogurt, chana.
• Non-Veg: Eggs, chicken, fish.

Fats: Good vs. Hidden

Fat is not the enemy; bad fat is.

• Good: Nuts (walnuts, almonds), olive oil, mustard oil, ghee (in moderation).
• Hidden/Bad: Vanaspati, palm oil in processed snacks (biscuits, namkeen).

17. Sugar, Jaggery, Honey, and Fruits

The Truth Behind "Natural Sugars"

Jaggery and honey are often marketed as healthy. While they have trace minerals, they are still sugar. They spike blood glucose almost as much as white sugar. Avoid them if your sugar is uncontrolled.

Fruit Timing and Quantity

Fruits are good, but they contain fructose.

• Best: Apple, papaya, guava, berries, pear.
• Limit: Mango, chikoo, banana, grapes.
• Timing: Eat fruit as a snack (mid-morning), not with a heavy meal.

18. Building a Practical Indian Diabetes Plate

The "Plate Method" is the easiest way to plan a meal without counting calories.

The Formula