11 Diabetes Management Strategies That Work for Indian Families

4. Build a high-fibre Indian plate with dal, sabzi, and nuts

Fibre slows digestion and helps steady blood sugar. Aim for at least 25 grams of fibre a day through familiar foods: dals, rajma, chana, seasonal sabzis, and a small serving of nuts. Traditional thali combinations—one bowl of dal, a cup of vegetable sabzi, and a small whole-grain roti—work well when portions are balanced. Swap refined snacks for roasted chana or a handful of almonds instead of biscuits. Fibre also supports gut health, which recent research links to better glucose control (USF/Frontiers discussions on gut health). Action steps this week: add one extra vegetable serving at lunch and replace one refined snack with a fibre-rich option. Try a split-dal tadka or a mixed-vegetable sambar to boost fibre without changing the meal style.