This blog post is based on insights from Dr. Salim’s YouTube video: “3 Simple Rules for Diabetes Control” (translated from Hindi).
Introduction: Can You Really Eat Rice and Still Control Diabetes?
What if I told you that you don’t have to give up meetha (sweets), roti, or even rice to keep your blood sugar in check? Sounds too good to be true, right?
Most people believe diabetes management means total deprivation—no carbs, no fruits, no comfort food. But Dr. Salim, who has spent 20 years helping diabetic patients control their sugar through proper nutrition, disagrees completely.
“What you put on your plate, how much you eat, and when you eat—these three things decide your blood sugar fate. Understand these well, and diabetes will never trouble you.” —Dr. Salim
His approach is refreshingly simple: Don’t restrict your plate, balance it. Instead of focusing on what not to eat, Dr. Salim teaches us what to eat and how to eat it.
In this guide, I’ll break down Dr. Salim’s 3 Simple Rules that have helped thousands stabilize their blood sugar without feeling deprived. Whether you’re newly diagnosed or have been managing diabetes for years, these practical strategies will change how you look at food forever.
Rule #1: The Plate & Portion Method — Your Visual Guide to Balanced Eating
The first rule tackles the foundation: what goes on your plate and how much of it. This isn’t about counting every calorie—it’s about smart food combinations and visual portion control.
Why Refined Grains Spike Your Blood Sugar (And What to Eat Instead)
Here’s the science in simple terms: The more a grain is processed, the faster it raises your blood sugar.
When you eat highly refined foods like maida (all-purpose flour) or fine suji (semolina), your body digests them almost instantly. This causes a rapid blood sugar spike that your body struggles to control.
The solution? Switch to whole foods or less-refined options:
| Avoid (High Refinement) | Choose Instead (High Fiber) | Why It Helps |
| Maida (white flour) | Whole wheat atta | More fiber slows digestion |
| Fine suji | Daliya (broken wheat), oats | Gradual sugar release |
| White sticky rice | Basmati rice (long grain) | Lower glycemic index |
| Regular wheat roti | Roti with added bran or millet flour | Increased fiber content |
For Example: If you’re making rotis at home, try mixing bran (chokar) directly into your whole wheat flour. Even better, blend in millet flours like ragi (finger millet), bajra (pearl millet), or jowar (sorghum). These additions dramatically increase fiber content, which slows down digestion and prevents sugar spikes.
The Perfect Plate Formula for Diabetics
Dr. Salim recommends a simple visual division of your plate that makes portion control effortless:
Your Plate Should Look Like This:
- ½ Plate (50%): Non-starchy vegetables — lauki (bottle gourd), tori (ridge gourd), tinda, bhindi (okra), ghiya, cabbage, salad, cucumber, carrots
- ¼ Plate (25%): Protein — dal, chana (chickpeas), rajma (kidney beans), paneer, tofu, eggs, chicken, or fish
- ¼ Plate (25%): Carbohydrates — either rice OR roti (never both together!)
- Plus: A small amount of healthy fats — desi ghee, olive oil, or a handful of nuts like peanuts, almonds, or walnuts
The Power of Pairing: Why Food Combinations Matter
Here’s a game-changer: Never eat carbs alone.
When you pair carbohydrates with protein (dal, eggs, chicken) and fiber (vegetables, salad), something magical happens—the absorption of sugar into your bloodstream slows down significantly.
Add a teaspoon of healthy fat (desi ghee or olive oil) on top, and the sugar absorption becomes even slower. This means no sudden spikes, just steady, manageable energy.
“If you follow this plate method, you’ll see your sugar stabilizing gradually. And yes, I always emphasize that monitoring your glucose is crucial—guessing is never as good as knowing.” —Dr. Salim
Track, Don’t Guess: The 7-Day Blood Sugar Challenge
Dr. Salim insists on data over assumptions. Here’s your action plan:
- Get a glucometer or consider a CGM (Continuous Glucose Monitor) for real-time 24-hour tracking
- For 7 days, check your blood sugar before and after every meal
- Write everything down: What you ate, how much, and what your readings were
- Experiment carefully: Try ¾ cup rice one day, then ½ cup the next—see how your body responds
For Example: Suppose you eat ¾ cup rice with dal and vegetables, and your post-meal sugar is fine. The next day, try ½ cup rice and check if your numbers improve even more. This personalized data reveals exactly what your body can handle.
Rule #2: The Carbohydrate Budget — Your Daily “Spending” Plan for Carbs
Think of carbohydrates like money: you have a daily budget, and you need to spend it wisely across your meals. This rule gives you exact numbers so you never have to wonder “how much is too much?”
Your Personalized Carbohydrate Allowance
Dr. Salim provides clear gram targets based on gender:
| Gender | Carbs Per Meal | Starting Point (if uncontrolled sugar) |
| Women | 30-45 grams | Start at 30g, monitor, then adjust |
| Men | 45-60 grams | Start at 45g, monitor, then adjust |
Important: If your sugar isn’t well-controlled, always start at the lower end of these ranges and monitor closely.
Common Indian Foods: Carbohydrate Cheat Sheet
Don’t know how to count carbs? Here’s Dr. Salim’s handy reference:
| Food Item | Portion Size | Carbohydrate Content |
| Medium roti (fulka) | 1 piece | 15-18 grams |
| Cooked white rice | ½ cup | 20-25 grams |
| Cooked white rice | ¾ cup | 30-35 grams |
| Cooked daliya or oats | 1 bowl | 25-30 grams |
| 1 medium apple | 1 piece | ~25 grams |
For Example: If you’re a woman targeting 30-45g carbs per meal, you could have 2 rotis (30-36g carbs) + vegetables + protein. Or, if you prefer rice, ½ cup rice (20-25g) + vegetables + protein leaves you room for a small fruit later.
The Golden Rule: One Carb at a Time
Here’s a critical mistake many diabetics make: mixing multiple carb sources in one meal.
❌ Don’t do this: Roti + Rice + Poha on the same plate
✅ Do this: Choose ONE primary carb per meal—either roti OR rice OR poha
Mixing carb sources multiplies your sugar spike risk. Stick to one type, pair it with protein and vegetables, and you’re golden.
Fruits: How to Include Them Safely
Yes, diabetics CAN eat fruits—but with smart timing:
- Never eat fruits alone (contrary to Ayurvedic advice for non-diabetics)
- Always pair fruits with meals or eat them right after eating
- Reduce your main carb portion when adding fruit to balance the total carb load
- Never drink fruit juices or shakes—the fiber is removed, causing instant sugar spikes
Pro Timing Tips for Better Sugar Control
- Eat carbs LAST: Start with vegetables, then protein, then carbohydrates. This sequence prevents immediate sugar spikes.
- Walk after meals: A 10-15 minute light walk after eating significantly reduces post-meal sugar spikes.
- Medication adjustment warning: If you take insulin or diabetes medication, reducing carbs increases hypoglycemia (low sugar) risk. Always discuss dosage changes with your doctor before adjusting portions.
Three Ready-to-Use Meal Templates
Dr. Salim provides these exact meal frameworks you can use immediately:
Option A: The Roti Meal
- 2 medium rotis (whole wheat or mixed with millet)
- 1 bowl dal/rajma/chana
- 1 large bowl vegetable curry
- Salad
Option B: The Rice Meal
- ½ to ¾ cup boiled basmati rice (preferably parboiled or drained after boiling)
- 1 bowl dal/rajma/chana
- 1 large bowl vegetable curry
Option C: The Breakfast/Alternative Meal
- 1 bowl daliya or oats
- Paneer or egg
- 1 large bowl vegetables
Pick any one template per meal, customize with your favorite vegetables and proteins, and rotate between them for variety.
Rule #3: Protein Power — The Underestiated Blood Sugar Stabilizer
Most diabetics underestimate protein, but Dr. Salim calls it “the most important nutrient for controlling post-meal sugar spikes.” Here’s why protein deserves your attention.
Why Protein is Non-Negotiable for Diabetics
Protein does three critical things for diabetics:
- Keeps you full longer — Reduces cravings and overeating
- Slows digestion — Prevents rapid sugar absorption
- Protects muscle mass — Stronger muscles = better glucose utilization and control
Your Daily Protein Target
Minimum requirement: 1 to 1.2 grams of protein per kilogram of body weight
For Example: If you weigh 60 kg, you need 60-72 grams of protein daily. The best approach? Divide this equally across all three meals (roughly 20-24g per meal).
Protein Content in Common Foods
Use this chart to calculate your intake:
| Food | Portion | Protein Content |
| Egg | 1 piece | 6 grams |
| Paneer | 100 grams | 18-20 grams |
| Chicken | 100 grams | 25-27 grams |
| Fish | 100 grams | 20-22 grams |
| Dal (lentils) | 1 bowl | 8-10 grams |
| Rajma/Chana | 1 bowl | 10-12 grams |
Daily Calculation Example:
- Breakfast: 2 eggs (12g protein)
- Lunch: 1 bowl rajma (12g protein) + 50g paneer (10g protein) = 22g
- Dinner: 100g chicken (25g protein)
- Total: ~59g protein (Perfect for a 60kg person!)
Spreading Protein Across Meals
Don’t load up on protein at dinner and skip it at breakfast. Distribute evenly to maintain steady blood sugar throughout the day. This prevents the post-meal spikes that happen when you eat carbs without adequate protein.
Frequently Asked Questions (FAQs)
Q1: Can I really eat rice if I have diabetes?
Yes, but choose long-grain basmati rice over sticky, short-grain varieties. Limit portions to ½-¾ cup cooked rice, always pair with protein and vegetables, and consider parboiling or draining the starchy water after boiling. Monitor your personal response with a glucometer.
Q2: Is desi ghee good or bad for diabetics? Good—in moderation.
A teaspoon of desi ghee added to your meal actually slows sugar absorption when paired with carbohydrates. The key is portion control (1 teaspoon, not 1 tablespoon) and choosing healthy fats over trans fats.
Q3: Why shouldn’t I mix roti and rice in the same meal?
Mixing multiple carbohydrate sources compounds the glycemic load on your body. Your blood sugar spikes higher and stays elevated longer. Choose ONE primary carb per meal to keep glucose levels manageable.
Q4: How do I know if my carbohydrate budget is working?
Monitor your post-meal blood sugar readings for 7 days. If your 2-hour post-meal readings stay under 140-160 mg/dL (or your doctor’s recommended target), your portions are working. If readings are higher, reduce carbs by 10-15g and retest.
Q5: Can I follow this plan if I’m vegetarian? Absolutely.
Vegetarians can meet protein needs through dal, rajma, chana, paneer, tofu, and dairy. Just ensure you’re getting enough protein at each meal (refer to the protein chart above) and not relying solely on carb-heavy vegetarian options.
Conclusion: Your Path to Fearless Eating with Diabetes
Managing diabetes doesn’t mean living in fear of food or surviving on bland, restrictive diets. Dr. Salim’s three rules prove that knowledge and strategy beat deprivation every time:
- Master your plate — Half vegetables, quarter protein, quarter carbs, plus healthy fats
- Budget your carbs — 30-45g for women, 45-60g for men per meal, tracked and adjusted personally
- Prioritize protein — 1-1.2g per kg body weight, spread evenly across meals
The secret sauce? Consistent monitoring. As Dr. Salim emphasizes, tracking your blood sugar for just one week reveals exactly how your unique body responds to different foods. This data empowers you to eat confidently, enjoy your favorite foods in moderation, and maintain stable blood sugar without guesswork.
Remember: Diabetes management is a marathon, not a sprint. Small, sustainable changes based on these three rules will serve you far better than extreme restrictions you can’t maintain.
What’s one food you’ve been avoiding because of diabetes? Try applying these rules to include it safely in your next meal, test your blood sugar, and share what you discover. Your journey to balanced, enjoyable eating starts now.
Source & Credit
This blog post is based on insights from Dr. Salim’s YouTube video: “3 Simple Rules for Diabetes Control” (translated from Hindi).
The original content has been translated, expanded, and repurposed for educational purposes. All medical recommendations should be discussed with your personal healthcare provider before implementation, especially if you are on insulin or diabetes medication.
