What can a person with diabetes eat?

Focus on high-fiber foods like green vegetables, lentils, sprouts, and whole grains. Avoid refined flour, sugar, and white rice as much as possible.

A diabetic plate should ideally be half filled with non-starchy vegetables, one-quarter with lean protein like dal or paneer, and one-quarter with complex carbs like oats or millets. Always keep a check on your portion sizes.

From my experience, replacing normal wheat roti with jowar or multigrain roti makes a massive difference in post-meal sugars. Eat plenty of cucumber and curd with your meals to stay full and keep your readings stable.

In our home, we make brown rice or foxtail millet instead of regular white rice for my husband. It is a traditional way to manage, but please consult your doctor to find out what portion size suits your health best.

I always choose foods with a low glycemic index, like roasted chana, green leafy vegetables, and whole pulses. Be very careful with sweet fruits and processed diabetic snacks, as they can still cause unexpected sugar spikes.

You can enjoy a wide variety of food like vegetable soups, dal, sprouts, and grilled paneer. Just focus on high fiber and low carb, and don't forget to track your blood sugar levels regularly.