After years of living with diabetes, I learned an important lesson the hard way. In my earlier days after diagnosis, I was overly strict with my diet, cutting out all kinds of foods in an attempt to keep my blood sugar in check. The result? My glucose readings looked good at certain times, but my overall control was unstable, with large fluctuations that could still lead to complications.
From that experience, I decided to take a different approach: eat everything, but never too much of anything. Instead of eliminating certain foods entirely, I focused on controlling portions with precision. I used a digital kitchen scale to weigh my food, ensuring my daily intake met my body’s energy needs without going over or falling short. This method gave my body balanced nutrition while keeping blood sugar stable — and it played a key role in improving my condition.
I calculated my portions based on my height, weight, and activity level. Each day, I aimed for about 500 grams of vegetables, 100 grams of meat, and 220–300 grams of staple foods like rice or noodles. Breakfast included a 250 ml glass of milk, one egg, and 50–75 grams of raw-weight rice or noodles. Lunch was 250 grams of vegetables, 100 grams of meat, and 100 grams of rice or noodles. Dinner was similar to lunch in terms of vegetables but without meat, and with 75–100 grams of rice or noodles.
I also allowed for snacks 2–3 hours after meals, but without exceeding my total daily limit for staples. If I had fruit as a snack, I adjusted my staple food accordingly — for example, if I ate over 200 grams of fruit, I reduced my staple intake by 25 grams of raw weight. My overall principle was: eat a hearty breakfast, a satisfying lunch, and a lighter dinner.
Interestingly, I don’t eat whole grains. For me, the taste isn’t appealing, my digestive system doesn’t handle them well, and I’ve found they can still cause significant blood sugar spikes.
Following this eating plan — along with timely exercise — my blood sugar and HbA1c remained in the normal range. Even after stopping medication, I maintained these results for two years without any abnormalities. My uncle, who is a doctor, told me my diabetes was effectively in remission. He advised continuing to monitor for a few more months, and if my lab results remain normal after that, I could be considered clinically cured.
