The Anti-Sugar Spike Diet
π₯ The Anti-Sugar Spike Diet
Prevent Glucose Surges with Every Meal
Table of Contents
π Morning Routine (on empty stomach)
Start your day by calming cortisol and preparing digestion:
- β Warm water with lemon or soaked fenugreek seeds
- β Mild herbal tea (like cinnamon or dry ginger infusion)
- β Avoid coffee or tea on an empty stomachβit spikes cortisol and sugar
π½οΈ Breakfast: Protein + Fat Based, Not Just Carbs
Focus on slow-digesting, nourishing foods.
β Best Choices:
- Moong dal chilla with ghee
- Sprouted mung salad with grated coconut
- Millet porridge with almonds and cinnamon
- Vegetable-stuffed besan cheela
β Avoid:
- Toast, cereals, fruit juice
- Bread, oats, cornflakes
- Fruits eaten alone
π Lunch: Fiber + Protein First, Starch Later
β Best Meal Order:
- Cooked vegetables with ghee
- Protein: dal, beans, paneer
- Complex carbs: millet, red rice, quinoa
- Buttermilk with roasted cumin at the end
π½ Golden Rule: “Eat your vegetables first, then carbs.”
β Avoid:
- Mixing too many grains in one meal
- Fruit or sweets right after lunch
- Deep-fried or creamy gravies
β Mid-Afternoon Reset (if needed)
- Roasted chana + coconut slices
- Soaked almonds or walnuts
- Herbal tea with a pinch of cinnamon
- Coconut water (unsweetened, room temperature)
β Skip sugary snacks, biscuits, or bakery items.
π Dinner: Light, Warm, and Early
Aim to eat before 7 PM. Keep it digestible and calming.
β Best Options:
- Light khichdi with moong dal & vegetables
- Steamed vegetables with ghee & soup
- Thin millet rotis with sautΓ©ed greens
πΏ Add 1 tsp ghee to improve digestion and sugar control.
β Avoid:
- Rice-heavy or high-protein dinners
- Cold salads or fruits
- Late-night snacking
π Before Bed (Optional)
- 1 tsp ghee or coconut oil for stable overnight glucose
- Herbal teas: chamomile or nutmeg-spiced milk (if needed)
π Bonus Tips to Minimize Sugar Spikes
β
Walk 10β15 minutes after meals
β
Practice deep breathing before meals
β
Chew every bite 25β30 times
β
Hydrate between mealsβnot during
β
Include spices like cumin, fenugreek, cinnamon, turmeric
β
Stick to 3 meals a dayβno grazing!
π§ Remember:
“The when and how you eat matter just as much as what you eat.”
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π Visit: Diabetes Reversal Clinic
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Disclaimer: This content is intended for informational purposes only and should not replace professional medical advice. Always consult with a qualified healthcare provider for diagnosis and treatment options.
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