🅐 – Almonds
Benefits: Low GI, high healthy fats, improves insulin sensitivity.
Preparation:
• Soak 5–8 almonds overnight, peel in morning.
• Can dry roast (no oil) for snack.
Consumption Time:
• Early morning empty stomach OR mid-morning snack.
Best Combinations:
• With warm turmeric milk (almond milk).
• With chia seeds.
Avoid With:
• Sugary dried fruits.
🅑 – Brown Rice (Limited Quantity)
Benefits: Moderate GI, better than white rice.
Preparation:
• Wash and soak 30 minutes.
• Cook in excess water method to reduce starch.
Consumption Time:
• Lunch only (never dinner).
Best Combinations:
• With dal + green vegetables.
• Add ghee (½ tsp) to reduce glucose spike.
Avoid With:
• Potato curry, fried items.
🅒 – Chia Seeds
Benefits: High fiber, stabilizes blood sugar.
Preparation:
• Soak 1 tbsp in water overnight.
• Add to curd or almond milk.
Consumption Time:
• Morning before breakfast OR bedtime.
Best Combinations:
• With cinnamon.
• In GF porridge.
🅓 – Drumstick (Moringa)
Benefits: Lowers blood sugar naturally.
Preparation:
• Steam or add to sambar (no wheat thickener).
• Moringa leaf stir fry with coconut.
Consumption Time:
• Lunch.
Best Combinations:
• With dal.
• With millet chapati.
🅔 – Eggs
Benefits: High protein, no carbs.
Preparation:
• Boiled preferred.
• Omelet with spinach, onion (no maida coating).
Consumption Time:
• Breakfast or dinner.
Best Combinations:
• With sautéed vegetables.
Avoid With:
• White bread.
🅕 – Foxtail Millet
Benefits: Low GI, gluten-free grain.
Preparation:
• Wash and soak 1 hour.
• Cook like rice or make dosa batter.
Consumption Time:
• Lunch or early dinner.
Best Combinations:
• With sambar.
• With vegetable curry.
🅖 – Green Gram (Moong)
Benefits: Excellent protein, low GI.
Preparation:
• Sprout for 12 hours.
• Moong dal soup.
Consumption Time:
• Breakfast (sprouts).
• Lunch (dal).
Best Combinations:
• With cucumber + lemon.
🅗 – Horse Gram
Benefits: Controls sugar spikes.
Preparation:
• Soak overnight.
• Pressure cook and make soup.
Consumption Time:
• Lunch.
Best Combinations:
• With garlic & jeera.
🅘 – Idli (Millet Based)
Benefits: Gluten-free if made from millet.
Preparation:
• Replace rice with little millet / foxtail millet.
• Ferment 8 hours.
Consumption Time:
• Breakfast only.
Best Combinations:
• Coconut chutney (no sugar).
🅙 – Jamun (Indian Blackberry)
Benefits: Natural anti-diabetic fruit.
Preparation:
• Fresh fruit or seed powder.
Consumption Time:
• Mid-morning.
Avoid With:
• Other high-sugar fruits.
🅚 – Karela (Bitter Gourd)
Benefits: Strong blood sugar control.
Preparation:
• Stir fry with turmeric.
• Juice (30 ml max).
Consumption Time:
• Morning empty stomach (juice).
• Lunch (curry).
🅛 – Lentils
Benefits: Protein + fiber.
Preparation:
• Soak 30 mins.
• Cook with jeera, turmeric.
Consumption Time:
• Lunch preferred.
🅜 – Millets (General)
(Finger millet, little millet, barnyard millet)
Preparation:
• Soak 1–2 hours.
• Cook as porridge or chapati.
Consumption Time:
• Breakfast or lunch.
Avoid:
• Night heavy portions.
🅝 – Nuts (Walnut, Pistachio)
Time: Evening snack.
Quantity: Small handful.
Avoid salted varieties.
🅞 – Oats (Certified Gluten-Free Only)
Preparation:
• Cook with water.
• Add cinnamon + chia.
Time: Breakfast.
🅟 – Pumpkin
Use: Small portion only.
Time: Lunch.
🅠 – Quinoa
Preparation:
• Wash thoroughly.
• Cook 1:2 water ratio.
Time: Lunch.
🅡 – Ragi
Preparation:
• Ragi dosa / porridge (no jaggery).
Time: Breakfast.
🅢 – Spinach
Use: Daily vegetable.
Best Time: Lunch or dinner.
🅣 – Turmeric
Use: ½ tsp daily.
With: Warm milk (almond milk).
🅤 – Urad Dal
Use: Limited (can spike sugar).
Time: Breakfast dosa batter.
🅥 – Vegetables (Non-starchy)
• Cabbage
• Cauliflower
• Beans
• Bottle gourd
Time: Lunch & Dinner.
🅦 – Water
• 2.5–3 liters daily.
• Warm water preferred.
🅧 – Xanthan Gum (GF thickener)
• Use in GF baking.
• Very small quantity.
🅨 – Yogurt (Curd)
• Homemade only.
• Lunch preferred.
🅩 – Zinc Rich Foods
• Pumpkin seeds
• Sesame seeds
• Almonds
⏰ IDEAL DAILY TIMING STRUCTURE
6 AM: Warm water + soaked almonds
8 AM: Millet breakfast + protein
11 AM: Nuts / Jamun
1 PM: Millet / Brown rice + Dal + 2 vegetables
4 PM: Green tea + seeds
7 PM: Vegetable + Protein (egg/paneer/soup)
9 PM: Turmeric almond milk (optional)
❌ STRICTLY AVOID
• Wheat, maida, rava
• Bakery items
• Sugary fruits (mango, banana large portion)
• Packed gluten-free junk food
• Fruit juice
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