Expert nutritionist shares simple kitchen swaps to help with weight and blood sugar

Small changes to everyday Indian kitchen habits work better for weight management and blood sugar control than expensive wellness products or restrictive diets. Aditi Prasad Apte, a senior clinical nutritionist at Aster RV Hospital in Bengaluru, highlights practical food choices for daily meals.

Sweeteners and Grains

Jaggery raises blood glucose levels just like regular sugar because it contains a high amount of carbohydrates. Switching from sugar to jaggery does not make chai or desserts healthier, and people with conditions like diabetes, PCOS, or insulin resistance should focus on cutting their overall sweetener intake. Similarly, completely removing white rice from the diet is unnecessary. Combining a controlled portion of rice with dal, vegetables, and protein is equally effective. Millets offer good dietary fibre, but their impact on blood sugar depends on the variety and portion size, and they do not cure PCOS.

Oils and Snacks

Whole-wheat rotis provide more fibre than refined flour, but they remain rich in carbohydrates and should be eaten alongside protein and vegetables. Cold-pressed oils are not automatically superior for blood sugar or cholesterol. Their benefits depend on their source and cooking method, while all cooking oils remain calorie-dense and can cause weight gain if consumed in excess. For snacks, roasted makhana serves as a lighter option compared to fried namkeen or chips, provided people eat a serving of 20 to 25 grams without excessive oil or salt.

Practical Steps

Context

Sustainable dietary changes focus on consistency, portion control, and reducing calorie intake rather than eliminating traditional foods entirely. Clinical research suggests that eating vegetables and protein before carbohydrate dishes can help manage post-meal glucose spikes.