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A Sugar-Free Meal Plan for Diabetics

The best method to measure the impact a portion of food is going to have on your blood sugar is by checking its Glycemic Index (GI). GI is a measure of how quickly foods raise blood sugar levels.

Any food with a GI less than or equal to 55 is considered sugar-free as it will not raise your blood sugar. Below we list out an indicative meal plan with very low GI you can try:


Porridge (GI 55) and Black Coffee (GI 0)

How to make a super tasty bowl of porridge:

In a saucepan, combine the oats, water, salt, bananas, and cinnamon. Bring to a boil, then reduce heat to low, and simmer until the liquid has been absorbed, stirring frequently. Pour into bowls, and top each with a splash of cold milk.


Kidney Beans (GI 24) and Kalanamak Rice (GI 50)

We don't need to tell you about how good rajma chawal tastes. Just follow our favorite recipe below and enjoy a hearty bowl without spiking your blood sugar.

How to Cook Kalanamak Rice:

Wash the rice in at least three changes of water. To every portion of rice add a double quantity of water. Let soak for at least 30 minutes. On a high heat let the water and rice come to boil. Stir and reduce fire to low heat. Stir once again and when the water has calmed down, cover and cook for 20 minutes or till all water has been absorbed. Switch off the fire. Stir once again and leave the rice covered in the same place for another 10 minutes.


Curried Mushrooms (GI 10-15) or Smoked Chicken Breast (GI 0) and Multigrain Aata Rotis (GI 48)

You can check out our favorite mushroom curry recipe at this link -


Carrots (GI 38), Plain Yoghurt (GI 14), Popcorn (GI 55), Cashews (GI 25), or Peanuts (GI 18)

Now that your daily diet plan is ready, make sure you have all the right ingredients! To get the most authentic kalanamak rice, head to Punya's shop -

Comment below if you have your own sugar-free recipes and diet charts.

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