Controlling Blood Sugar : Simple tricks

What if I told you…

You can drop your blood sugar by 100+ points in just 5 to 9 days?

After 12 years of working with participants, I've seen this transformation happen more times than I can count.

No fancy supplements. No crash diets. Just small tips that worked.

Here are three tips that have helped many of my patients achieve better glucose control (the last one might surprise you)

1. The One-Grain Rule

As Indians, we love our chapati AND rice combo. But grains are 80% glucose in carb form.

To fix this

→ Choose ONE grain per meal (chapati OR rice, not both)

→ Cut portion by 50% (from current amount to 25%)

→ Balance with 1 cup cooked dal + 1 cup vegetables + 1 cup salad

→ Always start with salad - it slows glucose absorption

Still hungry? Add a second serving, but match it with another cup of dal and salad.

This rebalances your ghrelin (hunger) and leptin (fullness) hormones naturally.

2. The 2-Hour Attack Window

Your blood sugar peaks 2 hours post-meal (often hitting 200-300+). This is your golden opportunity.

Anti-gravity muscle work opens glucose receptors faster

→ Option 1: Stair climbing (5-10 minutes, 50-100 steps)

→ Option 2: Nitric oxide dump exercises (20 reps with 1L bottles - perfect for knee/back issues)

3. Eliminate the IGF Interference

Morning tea, coffee with milk, biscuits, curd, buttermilk - they all contain IGF molecules that block insulin action.

Switch to coconut or almond milk for 5-9 days. Don't give up your coffee - just change the milk.

When insulin gets blocked, sugar spikes. These small swaps help restore balance.

PS: If you had to try just one of these this week… which one would it be?

Know someone struggling with sugar?

#BloodSugar #DiabetesSupport #IndianFoodHabits #HealthMadeSimple

Courtesy: Dr. Pramod Tripathi