Use the plate method
Fill half your plate with non-starchy vegetables, a quarter with lean protein (dal, paneer, eggs, fish) and a quarter with whole grains. This single habit smooths out post-meal sugar spikes without complicated counting.
Know your carbohydrates
White rice, maida and sugary drinks hit the bloodstream fast. Whole grains, millets and legumes digest slowly and keep sugar steadier. Pairing carbs with protein or fiber further slows the rise.
Move after meals
A 10–15 minute walk after each meal measurably lowers post-meal glucose. Add two or three strength sessions a week — muscle is where most glucose gets used.
Monitor and stay on your medicines
Check your sugar as advised and never stop or change medicines like metformin on your own — even when readings look good, they look good because the routine is working. Review your plan with your doctor regularly.