03/02/2026
1 — Carbs
Choose slow-release carbs.
Jowar • Ragi • Buckwheat (Kuttu) • Quinoa
Steadier glucose → lower insulin spikes.
2 — Protein
Protein must be digestible.
Light lentils & beans
• soaked
• well-cooked
• cooked with plenty of water
Undercooked protein stresses insulin.
3 — Soluble fiber (key)
Soluble fiber protects insulin.
Zucchini • Squash • Bottle gourd
Carrot • Okra • Chia (small amount)
Slows glucose absorption and improves insulin response.
4 — Meal structure
Never eat protein dry.
Protein + soluble fiber + water
= smoother glucose curve
Dry meals spike insulin faster.
5 — Food temperature
Warm food digests better.
Avoid cold or undercooked meals.
Warm meals reduce digestive stress and insulin load.
6 — Water-based cooking
Prefer warm, water-rich meals.
Soups • Stews • Khichdi-style meals
Moist • Hydrating • Easy to absorb
Water content supports plasma and nutrient absorption.
7 — Gut clearance
Insulin improves when the gut clears daily.
Daily bowel movement matters.
CCF tea:
Cumin • Coriander • Fennel
Supports digestion and insulin sensitivity.
8 — After-meal movement
Clear glucose after eating.
10–15 min slow walk after meals
helps muscles absorb glucose with less insulin.
9 — Weekly movement (oxygen + muscle)
Choose one slow-paced activity.
Yoga • Slow weight training • Body-weight flow
Dance • Sports • Any familiar movement
3–4 times a week.
Start small. Consistency > intensity.
10 — Retest
Make these changes for 30 days.
Then retest — and see what your body can still correct.
