Food: What to Eat, When to Eat, How to Eat

Chapter 45 · Vihang Rahul Vasa

“Hara Hachi Bu”

Eat until you are 80% full. Stop before you are satisfied.

Kaibara Ekken, Yōjōkun (1713)

The people of Okinawa, Japan, have among the highest life expectancies in the world, and one of the lowest rates of diabetes, heart disease, and obesity. Their secret is not a medicine or a superfood. It is this simple, 2,500-year-old rule whispered before every meal: “Hara Hachi Bu”: eat until you are eight parts full, and leave two parts empty. This single habit, practised daily over a lifetime, is one of the most powerful pieces of health wisdom ever discovered. It is the golden rule of this chapter, and I believe it is the golden rule of living well with diabetes.

If there is one thing I have learnt in over 15 years, it is this: food is the most powerful medicine you have, and also the most dangerous weapon if you misuse it. For a person with diabetes, what you eat, when you eat, how you eat, and how much you eat controls more than half of your plasma glucose (blood sugar). This chapter is your everyday guide to eating well with diabetes, written specifically for the Indian kitchen.

The Golden Rules of Eating

• Eat up to 80% full: always stay 20% hungry. This is the Hara Hachi Bu principle in practice. I know it sounds hard, but once you get used to it, your body will thank you. Overeating is one of the biggest enemies of plasma glucose (blood sugar) control. If the people of Okinawa can live past 100 with this one habit, imagine what it can do for your diabetes. And if food is still on your plate when you are 80% full, remember: waste it in the plate, not in your body. Extra food you eat is not saved: it becomes plasma glucose (blood sugar) and fat inside you. Better still, serve yourself less to begin with. A wise friend taught me this, and it changed every meal for me.

• Eat small meals 3–4 times a day instead of 2 heavy meals. This keeps your plasma glucose (blood sugar) steady without those dramatic spikes and crashes that make you feel terrible.

• Have a normal breakfast and a normal lunch, but keep your dinner light. Your body slows down in the evening, and a heavy dinner almost always means a higher fasting reading the next morning. I have seen this pattern in my own readings for years.

• Eat fresh, eat good food, eat slowly, and chew properly. Here is something most people do not realise: if you eat slowly, your body gets time to send the “I am full” signal to your brain. If you rush through your meal, by the time that signal arrives, you have already eaten too much.

• Eat measured food. Use fixed-size bowls and plates: for example, 2 rotis and a cup of dal, 1 bowl of soup. Once you know your portion, stick to it every day.

• Always carry a small juice box, a sugar candy, or a handful of raisins with you: this is your emergency backup if your plasma glucose (blood sugar) drops suddenly (see Chapter 25). Chocolate is less suitable here, as it contains butter and fat, so the sugar in it takes longer to reach the blood, and you may not get the desired effect. When your plasma glucose (blood sugar) has dropped, a plain sugar candy works faster than chocolate. And always keep your water bottle handy. Staying hydrated is one of the simplest things you can do for your plasma glucose (blood sugar).

What to Eat: Your Best Bet

• High-fibre foods: whole grains, oats, multigrain roti, broken wheat, vegetables with skin

• Protein-rich foods: dal, paneer, tofu, eggs, chicken, fish, sprouts, nuts

• All green vegetables: palak, methi, bhindi, lauki, karela, broccoli, beans

• Less-sweet fruits: guava (my personal favourite), apple, papaya, pear, berries, orange

• Chicken and fish: grilled, baked, or lightly cooked. Not deep-fried.

• Good drinks: salty lime water, buttermilk (chaas), coconut water (moderate)

• Soups: clear vegetable soups, dal soups, tomato soup without cream

• A little ghee, olive oil, or mustard oil is fine. Use less, not zero.

• Always prefer freshly cooked food over reheated or packaged meals

• All foods with a low glycaemic index (see table below)

What to Avoid or Eat Very Carefully

These are the foods I personally limit or handle with care. Portion size, your overall dietary pattern, and a plan individualised with your doctor or dietitian matter more than any blanket rule: what follows is my experience, not a prohibition list.

• High-carb foods: white rice in large portions, white bread, anything made with refined flour (maida)

• All sodas, soft drinks, and energy drinks: they are liquid sugar

• All cocktails, mocktails, and alcohol

• Packaged juices, sweetened tea, flavoured milk: do not be fooled by “healthy” labels

• Sweets of all kinds, including chocolates, cakes, pastries, Indian mithai, jaggery-based sweets, and sweets made with dates or dry fruits

• All ice cream, gelato, sorbet, and slush drinks

• Fast food: pizza, burgers, samosas, vada pav, chips, fried snacks

• Red meat: mutton, beef, pork. Too much saturated fat.

• Very sweet fruits in large quantities: mangoes, chikoo, grapes, custard apple

• Heavy oil, ghee, or butter foods: puris, oil- or ghee-loaded parathas, deep-fried anything

• Ready-to-eat and processed foods: instant noodles, packaged snacks, frozen meals, heat-and-eat meals

For Indian Jain Readers Living with Diabetes

I understand Jain dietary rules deeply, as I follow them myself, no root vegetables, no non-vegetarian food, and regular fasting, which can make diabetes management trickier. But it is absolutely doable. Focus on paneer, tofu, sprouts, moong dal, chana, and nuts for protein. Use above-ground vegetables generously: lauki, turai, tindora, broccoli, beans, capsicum, and leafy greens. During Paryushan or other fasting, talk to your diabetes specialist about adjusting your medication. Do not skip meals entirely: eat permitted foods at regular intervals. Dry fruits, makhana, and coconut (in moderation) are your best friends during fasting.

For Indian Vegetarians Living with Diabetes

The biggest challenge for vegetarian people living with diabetes is getting enough protein without loading up on carbohydrates. Make sure every meal has dal, sprouts, paneer, curd, tofu, soya chunks, or nuts. Replace white rice with brown rice, quinoa, or multigrain roti. Always pair your carbs with protein and fibre: dal with roti is much better than roti alone. And please, go easy on the ghee and oil. Steam, grill, or lightly sauté instead of deep frying.

For Indian Non-Vegetarians Living with Diabetes

You have a real advantage: easy access to high-quality protein from chicken, fish, and eggs. Go for grilled, baked, or tandoori over deep-fried. Fish is wonderful, especially fish rich in omega-3, like pomfret, surmai (king mackerel), rawas (Indian salmon), and sardines. But cut down on red meat (mutton, beef, pork) and stay away from processed meats like sausages and bacon. Eggs every day? Absolutely: boiled or poached is best, one per day is just fine.

During Festival Fasting

Whether it is Navratri, Ekadashi, Ramadan, or Paryushan: please talk to your doctor before you fast. Fasting can cause dangerous low plasma glucose (blood sugar), and the heavy meal when you break the fast can spike you just as dangerously. Eat permitted foods at regular intervals, do not go empty for hours. And know this: sabudana has a high glycaemic index, so be careful with it. Monitor your plasma glucose (blood sugar) more often on fasting days.

For Working Professionals

I know the struggle: back-to-back meetings, canteen food, the office biscuit tin, chai with sugar four times a day. Pack your lunch from home whenever you can. If eating out, pick dal, grilled options, salads, and curd over fried items. Keep roasted chana, makhana, or almonds at your desk. And set meal-time alarms on your phone: consistency in eating time matters as much as what you eat.

For Senior Citizens

As we age, our metabolism slows down and plasma glucose (blood sugar) becomes more sensitive. Eat smaller, more frequent meals. Make sure you get enough protein, dal, curd, paneer, eggs, soft chicken, to prevent muscle loss. Drink plenty of water. If you have dental issues, blend or soften your food rather than skipping meals. And curd, milk, and ragi are important for your bones.

For Caregivers and Family Members

If you are cooking for a family member with diabetes, here is my advice: cook one healthy meal for the whole family, not separate “diabetes food” that makes them feel isolated. Involve them in choosing what to eat. Watch portions gently. And most importantly, lead by example: when the whole family eats healthier, the family member with diabetes does not feel singled out.

Talk to a Professional

Every body is different. What works for me may not work for you. Please consult your doctor, a qualified nutritionist, or a registered dietitian to create a food plan customised for your specific needs. This chapter is a starting point from my personal experience, not a replacement for professional advice.

Glycaemic Index of Common Indian Foods

The following table shows common Indian foods with their approximate glycaemic index (GI), arranged from low to high. Low GI = a healthier choice, Medium GI = eat in moderation, High GI = limit or avoid. Low GI does not mean unlimited: portion size, glycaemic load, total carbohydrate, and the overall meal all matter. Values can vary with cooking method and portion size.

Food | Glycaemic Index | Note

Multigrain Roti | Low GI | Excellent daily choice

Moong Dal | Low GI | Excellent protein source

Rajma / Chana | Low GI | Very good, high fibre

Apple | Low GI | Excellent fruit choice

Guava | Low GI | Preferred fruit for people living with diabetes

Curd / Yoghurt | Low GI | Excellent, especially buttermilk

Idli (with sambar) | Low to Medium GI | Good choice, fermented is better

Brown Rice | Medium GI | Better alternative to white rice

Basmati Rice (aged) | Medium GI | Best rice option in moderation for people living with diabetes

Kerala Red Rice (Matta, parboiled) | Medium GI | Fibre-rich; a good alternative to white rice, in moderation

Wheat Roti / Chapati | Medium GI | Limit to 2 per meal

Oats (rolled) | Medium GI | Good choice, avoid instant oats

Banana (ripe) | Medium GI | Eat sparingly when ripe

Mango | Medium GI | Strictly moderate portions

Honey | Medium GI | Avoid: still raises sugar

White Rice | High GI | Limit or replace with brown rice

Plain Dosa | High GI | Eat occasionally, pair with sambar

Watermelon | High GI | Low glycaemic load: small portion OK

Potato (boiled) | High GI | Limit significantly

Jaggery | High GI | Avoid, not healthier than sugar

Sources: Madras Diabetes Research Foundation, University of Sydney GI Database, and published peer-reviewed studies. Values are approximate and may vary.

Illustration: Chapter 45 illustrated summary. Eating well is individual: smaller portions, slow eating, regular meals, a lighter dinner, protein, fibre, vegetables, less fried food and fewer sugary drinks, and whole fruit in moderation.

Chapter 45 Eating well is individual: smaller portions, slow eating, regular meals, a lighter dinner, protein, fibre, vegetables, less fried food and fewer sugary drinks, and whole fruit in moderation. Seek individual dietitian guidance and a doctor-led fasting plan.

Chapter at a glance: an AI-generated illustration to be read with the chapter, not instead of it. The people shown are not real.