Dr Sachin Mittal

Summer affects blood sugar more than most people realise.

In this heat, small food mistakes can quietly worsen sugar control, increase dehydration, and leave you feeling tired throughout the day.

Here are a few simple summer do’s and don’ts if you have diabetes:

DON’TS

• Avoid heavy, oily meals regularly
Frequent fried foods like puri, pakoras, and oily sabzis can worsen insulin resistance

• Don’t depend on fruit juices or sugarcane juice
Even “natural” drinks can spike blood sugar very quickly because of their high glycaemic load

• Don’t overeat high-sugar fruits
Yes, even mangoes
The fruit is not the problem — the quantity is

DO’S

• Stay hydrated
Plain water, chaas, or lemon water without sugar work much better

• Keep meals lighter and balanced
Heavy meals in summer often make sugar control worse

• Eat smaller, more frequent portions if needed
This helps reduce sudden spikes and energy crashes

In summer, your diet should become:
lighter, simpler, and more controlled.

That’s what helps keep blood sugar stable.

Be honest:
Which mistake are you making most often right now?

I’m Dr. Sachin Mittal, endocrinologist with 15+ years of experience, helping people make practical food choices for better metabolic health.

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Hungry again after your meal… and you have diabetes?

Don’t make the mistake of opening a biscuit packet just because it feels “small.”

That post-meal hunger is common.
But the snack you choose next can either keep your sugar stable… or spike it all over again.

Instead, choose simple protein-rich options that work better for blood sugar:

• Roasted chana or peanuts
Filling and slower on glucose rise

• Plain curd with a pinch of jeera
Keeps you full and supports digestion

• Paneer cubes or a boiled egg
Very low carb and stable for sugar control

• Sprouts chaat with onion, tomato, lemon
Good fibre + protein combination

• Even a small bowl of dal
Far better than packaged snacks

Craving something sweet?
Try half an apple or guava with a few nuts.

You don’t need to stop eating.
You just need snacks that work with your body, not against it.

Small snack choices can make a big difference in diabetes control.

Save this for your next craving.
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Most people know these injections as “weight loss drugs.”

But in medicine, we look at them very differently.

I’ve seen patients with uncontrolled diabetes, increasing weight, early kidney issues, and rising insulin requirements finally start improving after being started on GLP-1 medications under proper supervision.

Yes, weight loss happens.

But that’s only one part of the story.

These medicines work by mimicking a natural hormone in the body.
They help:
• Improve insulin response
• Slow down digestion
• Reduce appetite
• Keep blood sugar more stable

And over the last few years, research has shown something even more important.

Certain GLP-1 medications may also help:
• Reduce cardiovascular risk
• Slow kidney damage
• Improve fatty liver disease

That’s why doctors are paying attention to them beyond just obesity treatment.

But this is important:
These are not “shortcut” injections.
They are prescription treatments and should only be used under proper medical guidance.

The goal is not rapid weight loss.
The goal is better long-term metabolic health.

Save this for awareness.
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Most people focus only on what they eat.

But in diabetes care, sometimes the order matters just as much.

If you start your meal with rice or roti first, sugar enters the bloodstream much faster.

But when you begin with fibre like salad or vegetables, digestion slows down.
Then adding protein like dal, paneer, eggs, tofu, or meat helps stabilise sugar even more.

Only after that should carbs come in.

Same food. Same quantity.
Just a different order and the sugar response can look completely different.

There’s a reason many traditional Indian meals begin with vegetables before the heavier parts of the meal.
The science behind it is actually very strong.

One more thing:
If you want dessert, have it after a full meal.
Not on an empty stomach.

Small habits like this can quietly improve your sugar control every single day.

Save this for your next meal.
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Some foods become even healthier when you pair them correctly.

It’s not always about eating more healthy foods.
Sometimes, it’s about combining them the right way.

For example:

• Watermelon + a pinch of salt
Helps balance electrolytes and improves hydration

• Green tea + lemon
Enhances antioxidant activity and supports gut health

• Oats soaked in curd
Feeds healthy gut bacteria and improves digestion

• Dark chocolate + almonds
Helps slow sugar spikes and supports metabolic balance

• Broccoli + mustard
Supports activation of beneficial compounds that help improve insulin response

One thing I always remind my patients:
Many health problems begin in the gut.

The healthier your gut and metabolism are,
the better your long-term health tends to be.

Small food combinations can create meaningful changes over time.

Save this for your next grocery list.
Share it with someone trying to eat healthier.

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Ever been told your sugar is high…
but not high enough to be diabetes?

That stage is called prediabetes.

It’s not a disease yet.
But it is a warning sign.

What’s happening in your body:
Your body is starting to struggle with insulin,
the hormone that helps control blood sugar.

Think of it like a traffic jam.
Sugar starts building up in your blood
because insulin isn’t working efficiently.

Who is at risk:
• Overweight or obesity
• Family history of diabetes
• Sedentary lifestyle
• High blood pressure or cholesterol

Most people don’t notice symptoms.

But some may experience:
• Unusual tiredness
• Mild thirst or frequent urination
• Gradual weight gain

Prediabetes isn’t diabetes.
But it’s a signal to take action early.

What helps:
• Balanced meals with fibre, protein, and whole grains
• Regular movement — even 30 minutes of walking
• Routine blood sugar checks
This stage is reversible if addressed on time.
Save this for awareness.
Share it with someone who has been told their sugar is “borderline.”

I’m , endocrinologist with 15+ years of experience, helping people prevent diabetes before it starts.

Follow for simple, practical health guidance.

If you have diabetes and love non-veg,
you don’t need to stop eating it.

You just need to follow a few simple rules.
Here’s what actually makes the difference:

• Choose the cooking method first
Grilled, roasted, or air-fried is always better than fried

• Fix your portion
Keep it palm-sized
More protein doesn’t mean unlimited quantity

• Pair it correctly
Don’t eat non-veg only with rice
Add sabzi and salad — fibre slows sugar spikes

• Control carbs, don’t remove them
Choose either roti or a small portion of rice, not both.

• Watch hidden calories
Heavy gravies, butter chicken, creamy curries
These increase calories and worsen insulin resistance
Non-veg can actually help in diabetes.

Protein keeps you full, reduces cravings,
and helps keep blood sugar more stable.

But results depend on how you cook it and what you eat with it.
You don’t need to quit your favourite food.
You need smarter rules.

Save this before your next non-veg meal and share it with someone who loves non-veg.

I’m , endocrinologist with 15+ years of experience.

Follow for simple, practical diabetes guidance.

One mistake I often see in diabetes care?

Eating the same wheat roti every night…
and expecting better sugar control.

You don’t need to remove roti or rice completely.
You just need to switch the grain smartly.

Here’s a simple millet-based dinner plan:

• Monday – Jowar roti + sabzi + protein
Light, fibre-rich, easy for daily dinners

• Tuesday – Bajra roti + dal / paneer
Very filling, slower sugar rise

• Wednesday – Ragi (nachni) roti / dosa
High fibre, keep portions moderate

• Thursday – Jowar daliya / rawa khichdi
Comfort food with better sugar response

• Friday – Bajra khichdi
Traditional and diabetes-friendly

• Saturday – Mixed millet roti
Balanced fibre and variety

• Sunday – Bajra vegetable cheela
Lighter option when you want to skip roti

Millets digest slower than regular wheat or rice.
This helps keep blood sugar more stable.

But remember — it’s not just the grain.

The real balance is:
Millet + vegetables + protein

That combination matters more than anything else.

Save this for your weekly dinner planning.
Share it with someone who eats roti every night.

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My patients often think diabetes means
plain food and no non-veg.

But that’s not true.

You don’t need to stop eating non-veg.
You just need to structure your meals better.

Here’s a simple weekly non-veg lunch plan:

•Monday– Grilled chicken + 1–2 phulka + salad
(If having rice, keep it small)

• Tuesday– Home-style chicken curry (less oil) + 1 multigrain roti or small rice + sabzi

• Wednesday– Egg curry + 1–2 phulka + bhindi

• Thursday– Tandoori chicken + green chutney + salad

• Friday– Keema (less oil, more peas) + 1 phulka + cucumber raita

• Saturday– Fish curry + small portion rice + sabzi

• Sunday– Chicken vegetable pulao
(More vegetables, controlled rice)

Small changes like grilling instead of frying
and controlling portions make a significant difference.

Protein + fibre = slower sugar spikes
That’s why these meals work well for diabetes.

You don’t need to stop eating your favourite food.
You just need to eat it the right way.

Save this for your weekly lunch planning.
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Most people look for “fancy” fruits to manage blood sugar.

But one of the most effective options is already sitting in your kitchen.

Guava.

Simple. Local. Often underestimated.

Here’s why it works:

• Supports blood sugar control
Guava is high in fibre, which slows down glucose absorption and helps avoid sudden spikes, especially when eaten with the peel.

• Improves insulin response
Rich in vitamin C and antioxidants, it helps reduce inflammation, allowing your body to respond better to insulin.

• Controls hunger and cravings
High fibre and low calorie content keep you full longer, reducing unnecessary snacking through the day.

How to include it:
Eat it whole, not as juice.
Mid-morning or evening works best.
One medium guava is sufficient.

Sometimes the most powerful foods are not imported or expensive.
They are simple, local, and consistent.

Don’t underestimate what’s already in your kitchen.

Save this for your daily routine.
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Your liver doesn’t “store sugar.”
It ‘converts it into fat.’

This is something many people don’t realise.

When you consume excess sugar, from sweets, cold drinks, or packaged foods, your body doesn’t use all of it immediately.

A large part of it goes to the liver, where it gets converted into fat.

Over time, this fat starts accumulating.
That’s how fatty liver develops.

And once fatty liver sets in:

• Insulin stops working effectively
• Blood sugar starts rising
• Risk of type-2 diabetes increases

But it doesn’t stop there.

The liver is responsible for filtering toxins from your body.
When it becomes fatty, this function is affected.

If ignored, it can progress to:
• Liver inflammation
• Liver damage
• And in severe cases, liver failure or even liver cancer

So reducing excess sugar is not just about weight or diabetes.

It’s about protecting your liver.

Small daily choices can prevent long-term damage.

Save this as a reminder.
Share it with someone who consumes a lot of sugar.

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