Indian meals and portion sizes for diabetes
The plate method, applied to roti, dal, rice, and sabzi. Portions in katoris and palm-fistfuls — practical, India-specific, immediately usable.
"Eat healthy" is useless advice. "Half plate sabzi, one katori dal, one roti" is a meal you can have.
The plate, divided
- Half plate — non-starchy vegetables. Palak, methi, bhindi, lauki, cabbage, beans, capsicum, salad.
- Quarter plate — protein. Dal, chicken, fish, paneer, eggs, tofu, sprouts.
- Quarter plate — whole grain. One roti, OR half cup rice, OR one small sweet potato. Not all three.
Swaps that work
- White rice → millets, foxtail, red rice
- Maida roti → atta roti, jowar bhakri
- Aloo bhaji → palak, lauki, bhindi
- Sugary chai → no sugar; jeera water alternative
- Fried snacks → roasted chana, sprouts, makhana