Ingredients
- Plain curd, not flavoured
- Rolled oats, not instant or flavoured
- Whole fruit, not juice
- Nuts and seeds
- Besan or moong dal for chilla
- Cinnamon, for sweetness without sugar
Method
Instead of flavoured yoghurt: plain curd with chopped fruit and a spoon of seeds. Flavoured yoghurt can carry as much sugar as a dessert.
Instead of juice: whole fruit. The fibre changes how the fructose is handled by the liver entirely.
Instead of sweetened oats: savoury oats chilla, or plain oats with cinnamon and nuts.
Instead of cereal: besan or moong dal chilla, which takes the same fifteen minutes.
Use cinnamon where you would use sugar. It does not replace it, but it helps.
Liver enzymes often respond quickly to removing sweetened drinks. It is one of the more rewarding changes to make.
Why it works
Nutrition, per serving
| Energy | Protein | Carbohydrate | Fat | Fibre |
|---|---|---|---|---|
| varies | — | — | — | — |
A recipe is a good start, and it is not a plan.Which foods will help you specifically depends on numbers this page cannot see. The check below takes two minutes and asks for nothing.
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What is your risk of type 2 diabetes?
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Does a parent or sibling have diabetes?
Where do you carry weight?
How active is an ordinary day?
Any thirst, frequent urination or afternoon crashes?
A lower risk profile
Risk still rises with age, so an HbA1c every couple of years is sensible.
A moderate risk profile
This is the stage where change makes the most difference, because the process can still be slowed.
A higher risk profile
Not a diagnosis. An HbA1c and fasting glucose test is inexpensive and worth doing soon.
This check is an indication, not a diagnosis. It does not replace medical advice.
Who this recipe is for
This recipe is used in our plans for the conditions below. Each page sets out the symptoms, the tests worth having and how the condition is treated.
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Two minutes, modest real evidence, and an honest account of its limits.
See the recipe →Start with your own numbers.Free assessment, free first consultation, and no figure quoted that we cannot substantiate.
Start my free assessmentThis recipe is general nutrition information. It is not a treatment for any condition and it does not replace advice from your doctor. Never change prescribed medication on the basis of a dietary change.