Carbs are Not the Enemy
A common misconception is that diabetes means zero carbs. In reality, your body needs carbohydrates for energy. The key is quality and pairing.
Understanding Glycemic Load (GL)
Glycemic Index (GI) tells you how fast a food spikes sugar. Glycemic Load (GL) tells you the real-world impact of a serving. A watermelon has high GI but low GL because it's mostly water.
The Pairing Rule
Never eat a "naked carb". Always dress it up with:
- Protein: Paneer, eggs, chicken, dal.
- Fat: Ghee, nuts, olive oil.
- Fiber: Salad, green leafy vegetables.
Example: Instead of just a bowl of rice, have half a bowl of rice with a large serving of dal, a side of salad, and a spoon of ghee. This slows down digestion and prevents spikes.
Key Nutrients & Ingredients
Complex Carbs
Steady energy release
Protein
Increases satiety
Healthy Fats
Buffers sugar spikes