In diabetes, the right proportions matter more than banning food. The Indian thali itself holds the solution — only the plate-building changes.
The half-plate rule
- Half plate: vegetables-salad (bhindi, lauki, spinach, methi, karela)
- Quarter plate: protein — dal, rajma-chole, paneer, eggs, fish
- Quarter plate: grains — millets/multigrain roti better, rice limited
What to cut
- Sugar — and jaggery/honey too; "natural" is not automatically safe
- Maida, white bread, biscuits, deep-fried food
- Fruit juice — eat whole fruit instead (guava, apple, papaya, jamun)
Small habits, big effect
- A 15–20 minute walk after meals blunts sugar spikes
- Smaller regular meals beat one heavy meal
- Dinner 2–3 hours before sleep
- Get HbA1c tested regularly
General information — change medicine/diet only after consulting your doctor/dietician.
