How Indians can build a diabetes-friendly lifestyle without extreme diets 

Managing diabetes does not have to mean giving up rice, roti or every food that brings comfort to the table. For many Indians, the bigger opportunity lies in changing how we eat, move and build our daily routines. 

The scale of the challenge makes this shift important. According to the most recent data from the International Diabetes Federation, 89.8 million people with diabetes lived in India in 2024, and the number is expected to climb to 156.7 million by 2050. There is another concern in South Asians. Many develop type 2 diabetes earlier than other groups at a lower BMI, which is caused by many factors, such as greater amount of visceral fat in the body, lower amount of muscles in the body, and differences in insulin metabolism. 

The ICMR INDIAB study revealed that 39.5% of Indian adults had abdominal obesity, which highlights that metabolic health cannot be determined based on body weight alone. The answer, however, is not another extreme diet. A healthier alternative may be available, through familiar Indian cooking, based on little tweaks for improving metabolism. 

Start with how you eat 

One simple change is food sequencing. Instead of starting a meal with rice, roti or another carbohydrate, begin with vegetables and a protein source such as dal, paneer, curd, eggs, fish or lean meat. Have the carbohydrate portion afterwards. 

Research suggests that eating protein and vegetables before carbohydrates may reduce post meal glucose excursions. A 2026 systematic review of six studies involving 144 people with diabetes found that most studies reported lower post meal glucose levels when carbohydrates were eaten after protein and vegetables. However, the researchers rated the overall certainty of evidence as low and called for further research. 

The benefit is that this approach does not require eliminating familiar foods. It changes the order and balance of the meal instead. 

Build a better Indian plate 

A diabetes friendly meal does not have to look unfamiliar. Think of a typical Indian lunch or dinner, then change the proportions rather than removing the foods you enjoy. 

For example, a plate could include half vegetables such as lauki, bhindi, beans, cabbage or mixed sabzi, one quarter protein such as dal, chana, paneer, eggs, fish or chicken, and one quarter carbohydrate such as rice or two small rotis. Curd or unsweetened yoghurt can be added if it fits the meal. 

If rice is a staple, a smaller serving can be paired with dal, fish and two vegetable preparations. If roti is preferred, whole wheat rotis can be served with a generous portion of sabzi and a protein source. 

The idea is not to label rice, roti or other traditional foods as unhealthy. It is to reduce the proportion of refined or rapidly digested carbohydrates while increasing fibre, protein and vegetables. Choosing brown rice, hand pounded rice, millets or whole wheat more often can further improve the quality of the meal. 

Make movement part of the meal 

Exercise does not always need to mean a long workout at the gym. A short walk after a meal can be a practical way to add movement to the day. 

A systematic review of controlled trials found that exercise after eating can reduce post meal glucose excursions, with activity undertaken soon after a meal showing greater acute benefits than exercising before a meal. 

For someone with a busy schedule, even a regular walk after lunch or dinner can be easier to maintain than an ambitious exercise plan that lasts only a few weeks. 

Botanical support can complement the routine 

Traditional herbs are also being studied as part of a broader approach to metabolic health. Research on Gurmar or Gymnema sylvestre, has explored its possible effect on blood glucose level. Studies on fenugreek or methi have shown some improvement in some measures of glycaemic control. A meta analysis of 10 fenugreek trials with 706 participants showed reductions in fasting blood glucose, two hour glucose and HbA1c. The evidence across studies remains varied. 

Amrit, commonly associated with Tinospora cordifolia, is another traditional botanical being investigated for metabolic health. Polyherbal research involving Tinospora cordifolia, Gymnema sylvestre and other Ayurvedic botanicals has also explored their role alongside lifestyle modification in people with prediabetes. 

The important distinction is between traditional use and proven clinical benefit. Standardised extracts can offer greater consistency in the amount and composition of active compounds, but botanical products should complement, not replace, prescribed diabetes treatment and medical advice. 

Think consistency, not perfection 

A diabetes-friendly lifestyle does not need to look dramatically different from an ordinary Indian lifestyle. It can mean adding vegetables and protein before carbohydrates, choosing less refined grains more often, walking after meals and maintaining regular physical activity. 

Small changes become meaningful when they are repeated. For long-term metabolic health, a sustainable routine is far more useful than a restrictive diet that is difficult to maintain. 

Shafiulla Hirehal Nuruddin is the Founder & Managing Director of Greenspace Herbs.