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Diet Tips22 Jul 20264 min read
Roti, rice and reversal — sequencing carbohydrates
You do not have to give up the food you grew up on. You have to change the order in which it reaches your plate.
Most Indian diabetes advice opens by deleting the food people actually eat. Rice goes. Roti is rationed. And the plan collapses inside a month, because nobody can run a household kitchen on it.
The same meal, a different curve
Eat the carbohydrate first and it hits an empty stomach and produces a steep glucose rise. Eat the same carbohydrate last — after salad, sabzi, dal and fat — and it arrives slowed and buffered. Nothing was removed. The curve is measurably flatter.
How to sequence a normal Indian meal
- Salad or a raw vegetable — even four spoons is enough
- Sabzi, the cooked vegetable
- Dal, curd, paneer, egg, fish or chicken
- Roti or rice, last, in a measured portion
- A ten-minute walk afterwards
Fruit juice is not fruit. Juice is the fibre removed and the fructose concentrated — the one thing genuinely worth cutting rather than resequencing.