Fix the Basics for Sugar Control, Not Just Glycemic Index

Whether it is Diabetes reversal, remission, or lifelong management, the real importance lies in following the basics!

If you fix these 10 fundamentals, everything else becomes easier.

1. Do not skip meals Being hungry does not necessarily lower sugar; instead, the next meal is often overeaten causing sugar spikes. 2. Cut sugar completely, not just reduce it Taking a little sugar daily acts like an accumulative poison. 3. Instead of full roti, have half roti with leafy vegetables or bhakri with vegetables Bhakri has a lower glycemic index than roti, is rich in fiber, aids digestion, and supports reversal especially in rural India. 4. Rice + Roti = Glycemic Bomb! Take only one at a time; eating both together causes rapid blood sugar increase. 5. Ensure adequate daily protein intake High protein helps maintain muscles, supports metabolism, and helps maintain weight. 6. Walk for 15 minutes after every meal Post-meal walk is a natural insulin booster. Do not sit immediately after eating. 7. Proper sleep helps control sugar Poor sleep causes high cortisol and high sugar. Sleep is not just rest but a treatment. 8. Fill your plate with protein, fiber, and fat; reduce carbs This balance reduces insulin workload. 9. Eat fruits, but not as snacks Natural sugar is still sugar; timing and quantity are important. 10. Manage stress Mental tension increases insulin resistance. Yoga, breathing exercises, and social support are important. 11. Monthly sugar tracking and doctor follow-up Regular checks allow early corrections; delay causes damage.

Victory over Diabetes is possible by mastering the basics!

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Dr Ravindra L. Kulkarni, MD, DNB, FSCAI (Cardiology) Just For Hearts