Glycaemic index (GI) is an indicator of how high the blood sugar levels can rise when you eat something. When people with type 2 diabetes mellitus eat foods with high GI, it results in a sudden rise in their sugar levels. On the other hand, low GI foods provide energy slowly unlike

MENU AMOUNT CALORIES(Kcal ) PROTEIN(gm)    EARLY  MORNING Fenugreek seeds + Water 1 spoon + 1 cup —– —– Tea(without sugar) 1cup 35 4 Marie biscuits 2 50 ——– Total calories-91 Protein-4 BREAKFAST Stuffed Methi roti 1 91 3.5 Curd 50 gm 30 1.5 Total calories-121 Protein-5 OR whole boiled eggs

  Food Item Amount Protein(g) Calories (kcal) EARLY MORNING Fenugreek seeds with 1 cup of water – – – Tea (without sugar) 1 cup 4 35 Marie Biscuits 2 1 56 Breakfast Stuffed methi/palak /lauki paratha 2 small 7 200 Curd 50 gm (1 cup) 3 30 OR Egg white

Ingredients Rice – 1 cup (Idli Rice/ Raw rice / Combination of both) Toor dal (Tuvaram Paruppu) – 1/2 cup Channa dal (Kadalai Paruppu) – 1/2 cup Moong dal (Paasi Paruppu) – 2 tbsp (optional) Urad dal (Ulitham Paruppu) – 2 tbsp Salt – as needed Dry red chilies –

Ingredients Oats – 1 cup Onion – 1/2 (finely chopped) Green Chilly – 1 (finely chopped) Garlic – 1 clove (minced) Salt – to taste Pepper powder – a pinch Water- 1 cup Milk – 1 cup Oil – 2 tsp Coriander- for garnish Method Heat oil in a pan

Ingredients Ragi grains – 2 cup (You can also use 1.5 cups of Ragi Flour or Raikon instead) Urad dal – 1/2 cup salt – 1 tsp   Preparing Ragi Idli Batter Soak urad dal and ragi grains separately for minimum 3 hours or overnight. Grind the urad dal separately till it become fluffy. Next grind the ragi separately (if using ragi grains). Mix the urad dal batter and ragi batter together with

CUMIN CAULIFLOWER RICE    INGREDIENTS 1 medium-large cauliflower 1 Tbsp cumin seeds 1/2 cup sliced almonds (optional) 1/2 cup raisins (golden raisins preferable) salt to taste INSTRUCTIONS Shred cauliflower with a food processor, or use a cheese grater. Put riced cauliflower into a large pot and cover with water. Bring to a boil and cook