Indian Food & Diabetes: Mistakes You Might Be Making (And How to Fix Them!)

Living with diabetes doesn't mean you have to give up all your favorite Indian dishes! But it does mean being smart about what you eat. Here are some common mistakes I see people making with their Indian diet when they have diabetes, and how to easily fix them:

1. Too Many Sweets & Processed Stuff:

Think about it – how often are we tempted by sugary treats, packaged snacks, and fizzy drinks? These things spike your blood sugar super fast.

The Fix: Less sugary stuff! Try using natural sweeteners like dates or a little bit of honey instead of tons of sugar. Cook at home as much as possible, so you know exactly what's going into your food.

2. Not Enough Veggies & Fiber:

Fiber is your friend! It helps keep your blood sugar steady, makes you feel full, and is good for your gut. A lot of Indian meals are heavy on the rice or roti but light on the veggies.

The Fix: Pile on the vegetables! Saag (spinach), bhindi (okra), and gajar (carrots) are great options. Add lentils (dal) to your meals – they're packed with fiber. Choose whole-wheat roti or brown rice instead of white.

3. Wrong Kind of Carbs:

Not all carbs are created equal! White rice and white bread break down quickly into sugar in your body.

The Fix: Swap to brown rice, quinoa, or whole-wheat roti. These release sugar more slowly, keeping your blood sugar more stable.

4. Fruit Juice Binge:

Juice seems healthy, but it's often just pure sugar with the fiber removed.

The Fix: Eat the whole fruit instead! You get the fiber and other nutrients. Just stick to moderate portions.

5. Dairy Overload (The Wrong Kind):

Dairy can be okay, but full-fat dairy is high in saturated fat, which isn't great for anyone, especially people with diabetes.

The Fix: Choose low-fat or fat-free milk, yogurt, and paneer.

6. Salty Surprises:

High salt intake can raise your blood pressure. Things like pickles, papadums, and processed snacks can be loaded with salt.

The Fix: Be mindful of how much salt you're using when cooking. Taste as you go, and consider using healthier options.

7. Fried Food Fest:

Fried foods are delicious, but they're usually high in unhealthy fats and calories.

The Fix: Try baking, grilling, or steaming your food instead. If you do fry, use healthy oils like olive oil or avocado oil, and do it sparingly.

8. No Meal Plan = Disaster:

When you don't plan your meals, you're more likely to make unhealthy choices when you're hungry.

The Fix: Take a little time each week to plan what you're going to eat. Prep some ingredients in advance to make cooking easier.

9. Overdoing It (Even on Healthy Stuff):

Even healthy foods can raise your blood sugar if you eat too much.

The Fix: Use smaller plates and pay attention to portion sizes.

10. Going It Alone (Ignoring the Experts):

Everyone's different! What works for one person with diabetes might not work for you.

The Fix: Talk to a registered dietitian or diabetes educator. They can help you create a personalized meal plan that fits your needs and preferences.

By avoiding these mistakes, you can enjoy tasty Indian food while still managing your diabetes. Small changes can add up to big results! 

𝗣𝗿𝗼𝗳(𝗗𝗿) 𝗧𝗶𝗿𝘁𝗵𝗮𝗻𝗸𝗮𝗿 𝗠

MBBS, MD (Internal Medicine), DNB ( Internal Medicine) , 

MRCP ( UK) , MRCP ( Edinburgh), FRCP (Edinburgh)

Member of National Academy of Medical Sciences New Delhi( MNAMS)

Professor & Senior Consultant KIMS Bengaluru

Physician & Diabetologist .