This Everyday Indian Food Spikes Sugar More Than Rice
- Anirban Biswas
- Feb 5
- 3 min read
Introduction: The Rice Myth in Indian Diabetes
For decades, Indian diabetics have heard one rigid instruction:“Stop eating rice.”
Rice is blamed, feared, and often completely eliminated. In its place, patients proudly switch to rotis, biscuits, bread, oats, poha, and so-called “healthy snacks.” Unfortunately, this well-intended switch often worsens diabetes control.
This case study of Mr Roshan, a 63-year-old male with uncontrolled diabetes, reveals a surprising truth:👉 One everyday Indian food spikes blood sugar more aggressively than rice—and most diabetics eat it daily.
Case Profile: Mr Roshan
Age: 63 years
Gender: Male
Occupation: Retired bank employee
Medical history:
Type 2 Diabetes – 12 years
Hypertension – 8 years
Mild diabetic neuropathy
Medications: Metformin, DPP-4 inhibitor, antihypertensive drugs
Presenting Complaint
Mr Roshan visited Dr Anirban Biswas with complaints of:
Persistent fatigue
Burning sensation in feet
Excessive thirst after meals
Despite being “diet-compliant,” his sugars remained uncontrolled.
The Hidden Problem: Postprandial Glucose Spikes
Lab Reports
Fasting glucose: 118 mg/dL (acceptable)
Postprandial glucose (2 hours): 286 mg/dL (very high)
HbA1c: 8.6%
This pattern—normal fasting but very high post-meal sugar—is extremely common in Indian diabetics.
📌 It strongly suggests consumption of blood sugar spike foods with a high glycemic index.
Mr Roshan’s “Diabetic-Friendly” Diet (The Real Culprit)
When Dr Anirban Biswas reviewed Mr Roshan’s daily meals, a clear pattern emerged.
Breakfast
2 brown bread toasts
Vegetable sandwich
Tea with “no sugar” biscuits
Lunch
2–3 wheat rotis
Dal
Cooked vegetables
Evening snack
Marie biscuits / glucose biscuits
Green tea
Dinner
Wheat rotis again
Sabzi
❌ Rice had been completely eliminated for 6 years.
The Shock Diagnosis: Refined Wheat Overload
Dr Anirban Biswas explained to Mr Roshan:
“Your problem is not rice.Your problem is refined wheat consumed all day long.”
Why Refined Wheat Is a Hidden Sugar Food
Most Indian diabetic foods contain refined or ultra-processed wheat, including:
Bread
Biscuits
Toast
Bakery rotis
Packaged “multigrain” atta
Noodles
These foods:
Are finely milled
Lose natural fiber
Convert rapidly into glucose
Cause sharp postprandial glucose spikes
📌 In many cases, bread and biscuits spike sugar faster than white rice.
Rice vs Wheat: The Glycemic Reality
Food | Glycemic Effect |
Hand-pounded rice | Moderate |
White rice (controlled portion) | Moderate–High |
Bread / biscuits | Very High |
Maida roti | Very High |
This comparison shocked Mr Roshan, who believed wheat was “safe.”
Why Wheat Fools Indian Diabetics
Dr Anirban Biswas highlighted 3 key reasons:
1️⃣ Rapid Absorption
Finely milled wheat behaves like glucose powder in the gut.
2️⃣ Hidden Additives
Commercial wheat products often contain:
Added sugar
Refined vegetable oils
Preservatives
3️⃣ Repeated Exposure
Eating wheat at every meal creates repeated insulin spikes.
Result:
Normal fasting sugar
Dangerous post-meal glucose rise
Progressive beta-cell exhaustion.
The Diet Correction Plan (No New Medicines)
Instead of increasing drugs, Dr Anirban Biswas corrected only the diet.
Step 1: Remove Refined Wheat Completely
❌ Bread❌ Biscuits❌ Toast❌ Packaged atta
Step 2: Reintroduce Rice (Smartly)
✔️ Hand-pounded or parboiled rice✔️ Portion-controlled (½ katori cooked)✔️ Always combined with:
Dal / fish / egg
Vegetables
👉 Protein + fiber slow glucose absorption.
Step 3: Switch to Low GI Indian Diabetic Foods
✔️ Mixed millet rotis (jowar, bajra, ragi)✔️ Whole legumes (chana, rajma, masoor dal)✔️ Vegetables as the plate base✔️ Healthy fats in moderation
Step 4: Meal Timing & Structure
No wheat-based snacks
Fruits only with meals
No liquid calories
Results After 8 Weeks
Repeat Blood Sugar
Fasting: 104 mg/dL
Postprandial: 162 mg/dL
HbA1c (3 months): 7.1%
Patient Feedback
Better energy
Reduced neuropathy symptoms
No hunger crashes
And importantly—no increase in medication.
Doctor’s Clinical Takeaway
Dr Anirban Biswas emphasizes:
“Diabetes is not about one villain food.It’s about how fast glucose enters the bloodstream.”
Refined wheat is one of the most dangerous hidden sugar foods in the Indian diabetes diet.
Eliminating rice blindly while consuming wheat all day often worsens postprandial glucose control.
Final Message for Indian Diabetics
If your:
Fasting sugar is normal
Post-meal sugar is high
👉 Look beyond rice.👉 Examine wheat, biscuits, and processed foods.
Sometimes, the most “healthy-looking” food is doing the most damage.
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