1. CHOOSING CARBS 101
the upshot: carb quality and quantity matter.
Carbohydrates are
the body’s main fuel
source found across
many food groups,
such as vegetables,
fruits and grains.
Carbs are broken down by the body into glucose and as result
increase blood glucose levels. Managing the type and amount
of carbs you eat is essential in maintaining healthy blood sugar.

2. on CARB QUALITY
In a phrase: target complex, low GI carbs
LENTIL SWAP!
Switching out grain or lentil based
flour (ex. besan) with whole grains or
lentils is an easy way to up the quality
of carbs in any meal!
GRAIN SWAP!
Substitute simple grains for more
complex ones. Check out this list:
FOOD SWAPS
• quinoa
• barley
• whole wheat
• freekeh
• oats
• brown rice

3. THE GOOD, THE BAD &
THE UGLY of CARBS
The Glycemic Index (GI) is a 0 to 100 scale that
orders carbohydrates by the effect they have on
raising blood sugar levels.
In a word: the glycemic index
High GI values (above 70) correlate with
elevated blood sugar levels. Eating foods
with lower GI values are ideal for reducing
and maintaining low blood sugar.
LOOK FOR
• whole grains
• seeds
• oats

4. WHAT CARBS CAN I EAT ?
GI = 0 GI = 100
Foods with a high glycemic
index (>70) tend to be more
carb rich and processed.
• Potato
• Breakfast cereal
• Sugar-sweetened beverages
• Candy bars
• Couscous (and other refined
grains)
• White-flour pasta
• Poha
• Rava
• Short Grain White Rice
Foods with a low glycemic
index (<55) tend to be more
fiber rich and less processed.
• Bran cereals
• Roti (whole wheat and other
whole grain breads)
• Long Grain Brown Rice
• Almonds (and most nuts)
• Carrots (and most vegetables)
• Apple (and most fruit)
• Most beans and lentils
Foods with a medium
glycemic index (56-69)
DID YOU KNOW
GI values depend on:
• Processing/Refinement (less
processed, lower GI)
• Fiber Content (more fiber, lower GI)
• Ripeness (less ripe, lower GI)
• Fat/Acid Content
GOAL: If you are eating carbs, make sure
that they have a low glycemic index

5. on CARB QUANTITY
In a word: carbohydrate counting
The ideal daily net carb
intake is 100 -150 g.
Grains should be limited
to only 2 - 3 servings
each meal.
Carb counting is a simple
strategy to monitor your daily
carb intake and maintain your
blood sugar levels.
!
This method helps you plan
your carb intake and manage
your blood sugar, all while
continuing to incorporate
elements of your traditional
diet into your meals.
cooked grains
6” roti
medium size idli
1/3 cup
1 piece
1 piece
A Single Serving has…
Net Carbs = Total Carb - Dietary Fiber

6. CARB COUNTING 101
Rule 1: Do the Nutrition Label math.
Identify the serving size and the total carbohydrate content on the
nutrition label (highlighted). Use this information to calculate the
grams of carbs you ate, based on the number of serving you had.
Rule 2: A CHO serving is 15g of carbs.
Using the previously calculated total grams of carbs, divide by 15
grams to deterring what a single CHO serving is. Check out the
cheat sheet!
Ex. Nutrition Label Math
2 cups is 2 servings
2 servings x 43 g. of carbs/serving = 86 g. Total Carbs Eaten
Ex. Determining CHO Serving
Total Carbs Eaten / 15 g. = # of CHO servings
86 g. / 15. g = approximately 6.5 CHO servings
Rule 3: Sum daily CHO servings.
CHO Cheat Sheet
0 - 5 g.
6 - 10 g.
11 - 20 g.
don’t count
1/2 CHO
1 CHO

7. STARCH RETROGRADATION
Starches that are hot and freshly cooked have sugar
that is very bioavailable and able to quickly enter
the bloodstream.
the upshot: cool & reheat starchy food
PRO TIP: REHEAT YOUR STARCHES!
Due to starch retrogradation, sugar doesn’t enter the blood stream as quickly,
even after reheating food. Try cooling and reheating starchy food in the
microwave to curb blood sugar spikes.
blood sugar
blood sugar
Starch retrogradation refers to the cooling of
starches which causes them to congeal. This
congealed starch is harder to digest, and therefore
sugar does not enter the bloodstream as quickly.

8. With Diabetes your body can’t use the hormone insulin, which is essential in
regulating blood sugar levels because it carries the glucose to cells.
WHAT IS DIABETES?
In a concept: A disease where insulin does not work, causing blood sugar to spike.
However, with diabetes, insulin
doesn't work resulting in sugar
not being taken into cells and
instead building up in the
bloodstream.
As a result, the cells do not
receive the energy the need.
Over time high blood sugar
levels can cause serious
damage to the organs.
blood sugar
Normally, Insulin functions by
taking sugar out of the
bloodstream and into the cells
where the sugar can be used
for energy.

9. unsaturated
fats
saturated
fats
trans fats
FATS 101
These fats are the best for you and can be found in foods such as
avocados, olive and canola oils, and fish. As far as fats go, these are
the ones you want to optimize.
Saturated fats are found in many different foods, easily identifiable by
reading the nutrition label. Saturated fats are best limited in your diet
and where possible should be avoided completely.
The worst of these fat type, trans fats are generally found in highly
processed foods. Not a natural fat, trans fats have been linked to
increased risk of heart disease and diabetes.
the upshot: the less saturated, the better.

10. These natural fats have been shown to be good for health. Mono
and Poly unsaturated fats can be found in foods such as olive oil,
peanut oil, canola oil, avocados, and most nuts, and sunflower oils.
!
It is recommended to incorporate these fats where possible in your
diet. Consider substituting sources of saturated fat for these fats to
make a more healthful meal (ex. ghee with olive oil).
UNSATURATED FATS

11. SATURATED FATS
Saturated fat refers to completely
hydrogen saturated carbon.
Eating soluble facts increase body
cholesterol, and tip the balance toward
more harmful LDL cholesterol, which
prompts blockages to form in arteries
in the heart and elsewhere in the body.
PRO TIP: IDENTIFYING SATURATED FAT
Saturated fats are those that are solid at room temperature, due to the
complete saturation of each molecule with hydrogen.
in a phrase: a limited amount is ideal

12. TRANS FATS
in a word: avoid.
To extend the shelf life of products, oils
in food are altered to less healthy
saturated fats. Trans fats are actually
byproducts this industrial process. With
no known health benefits and a host of
risks, these fats are best avoided.
PRO TIP: LABELS
When foods have less than 0.5 g of trans fat the labels may not note this
information. Beware of trans fats slipping into your diet and adding up!
Notoriously the worst kind of fat, trans fats increase bad
cholesterol, decrease HDL cholesterol, and increase inflammation.

13. WHAT FOOD WILL LOWER MY
TRIGLYCERIDE COUNT?
To lower your triglyceride count, make
sure to maximize your daily veggie intake.
You should aim to get 4 - 5 servings of
veggies daily.
!
Focus on incorporating plant protein into
your diet. For example, include more
beans and legumes in the foods you cook.
in a phrase: more veggies and plant protein
triglyceride

14. COOKING WITH OILS
Be sure to limit oil use, and use only oils with high in
monounsaturated fat. These are the best oils to use for
heart healthy eating.
PRO TIP: THE BASTING BRUSH
An easy way to limit the oil used is by
applying oil to a pan with a pastry brush
instead of a spoon.
Some examples of
healthy oils are:
• Olive Oil
• Canola Oil
• Peanut Oil
• Sunflower Oil
GO GHEE FREE!
Ghee, cream, and tropical oils (ex. coconut
oil) can be hydrogenated. Try to steer clear
of these when possible.

15. WHAT IS LDL?
Standing for Low-Density Lipids,
LDL refers to cholesterol that causes
plaque buildup in the arteries.
in a word: “Lousy” cholesterol
The LDL cholesterol deposits plaque into
the arteries. As the plaque accumulates
up and hardens, the arteries become
blocked and the limited arterial blood
flow can result in heart disease and a
possible heart attack.

16. Integrating sources of soluble fiber can
help lower your LDL levels! Stock up on
vegetables such as okra, carrots,
eggplants, and broccoli.
WHAT WILL REDUCE
MY LDL LEVELS?
In a word: soluble fiber
PRO TIP: ADD HEAT!
Cooking these vegetable actually boosts their
soluble fiber content as each cell expands and
can hold more water!

17. WHAT FOODS WILL
BOOST MY HDL?
In a word: mono and poly unsaturated fats
Integrating sources of good unsaturated
fats and can help raise your HDL levels!
Try adding foods such as avocados, olive
oil, nuts and fish which contain these
healthy monounsaturated fats and
omega - 3 fatty acids.

18. PLATING & PORTIONS 101
AVOID
processed
foods
juices &
sugary drinks
THE MANTRA
2 fistfuls
of vegetables
1 fistful of fruits
12 nuts

19. PROTEIN PAIRINGS
Tofu is a great source of high quality protein and
can be used as a substitute for paneer. Lentils are
also a great source of protein, and can be paired
with any meal to up the protein content.
!
Try these food pairings to get a high protein meal.
tofu + palak tofu + matar dal + brown rice

20. I CAN’T BELIEVE IT’S
NOT BUTTER
Olive Oil
Replace butter with monounsaturated fats found
in oils such as olive oil, canola oil, and sunflower
oil. These are best used as finishing oils.
Check out these easy substitutes for
butter in your daily diet.
Peanut
Butter
Replace butter with all natural peanut butter
which is high in protein. This will help add toward
your daily protein and keep you full all day.

21. Other Questions
1. Breaking down the Indian plate 101
2. Portion Control 101
3. Anti-Inflammatory Foods 101
4. Anti-Oxidants 101
5. Restaurant Wall of Shame
6. Demystifying the SAHC food mantra, Why it works
7. Navigating the Indian Buffet
8. Navigating the Grocery Store
9. Example: The Perfect Meal
OTHER

22. DIABETES CUE CARDS
A. The Basics
1. What is Diabetes?
2. What is Type I and Type II
3. I just found out I have diabetes, what now?
4. What are the basic food and exercise rules to manage this disease?
5. Where does the sugar in my diet come from?
6. What are the sugar terms on my food labels?
7. How to I eat 6-7 serving of veggies?
B. Intermediate
C. Challenging