Start meals with fiber, then protein & fat, and eat starches or sugars last.
This slows glucose rise and prevents crashes. Begin your meal with vegetables, then eat dal, lentils, tofu/panner, eggs, and have rice, roti, or dessert at the end.
Start Meals with Vegetables
Aim for roughly one-third of your meal.Start your meal with a small bowl of cooked vegetables or a salad.
This first layer of fibre slows digestion and reduces how sharply blood sugar rises.
Stop Counting Calories
A 500-calorie slice of cake and a 500-calorie balanced meal may look the same on paper but they behave very differently in the body.
The cake is mostly sugar and refined flour.
It digests quickly, spikes blood sugar, and leaves you hungry again soon.
Cravings often follow.
A 500-calorie meal with protein, fiber, and healthy fat digests slowly.
It keeps blood sugar steady, supports energy, and keeps you full for hours.
Go Savoury for Breakfast
A sweet breakfast like cereal, toast with jam, may give quick energy,
but it often leads to a mid-morning crash and cravings.
A savoury breakfast with protein, fat, and fibre such as eggs with vegetables, sauteed chickpeas, nuts and seeds smoothie, digests slowly, keeps blood sugar steady, and keeps you full longer.
Have Sweets After Meals
Having a small piece of dessert after lunch or dinner causes a gentler glucose rise than eating the same sweet on an empty stomach.
When sweets follow a meal with fiber, protein, and fat,
the spike is softer and the crash (and cravings) are smaller.
Snack Savoury When Needed
Sweet snacks give pleasure, savoury snacks give energy.
A sweet biscuit or chocolate may lift energy briefly, then lead to a crash.
A protein rich savoury snack like nuts, roasted chana, sundal or eggs provides protein and fibre that keep blood sugar steady.
