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Fruits and carbs
Hi
I am.46 years old female
Would.like.to restrict to two meals a day strictly to avoid insulin resistance or diabetes in the future..one in the morning and one around 3.30 noon
Can have salad, roti/rice, sabji, dal for the second meal but can fruits dryfruits,seeds be included in the breakfast immediately after or before having carbs (poha, upma, etc )without having any break
Is this healthy?
Kindly suggest
Thanks
Answers (8)
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Your intention to prevent insulin resistance and future diabetes is valid, but meal distribution matters as much as food choice. For most individuals, especially women in their mid-40s, having only two meals a day may not be the most supportive approach for blood sugar balance.
Key guidance (Pointers):
- Long gaps between meals can lead to blood sugar dips followed by spikes, which may worsen insulin sensitivity over time.
- Small and frequent meals (every 3–4 hours) help maintain steady glucose levels and reduce stress on the pancreas.
- For breakfast you can add something protein rich which will help improve your blood sugar levels.
- Pair carbohydrates with protein and healthy fats (curd, dal, paneer, nuts, seeds) to slow glucose absorption.
- Include fibre-rich fruits and vegetables and whole grains to improve insulin response.
- Indulge in at least an hour of physical activity at least 5 days a week.
Next Steps
If you require a personalized diet plan which help improve your insulin levels reach out to us.
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Check your fasting insulin and HbA1c to know if you have insulin resistance. There are no general recommendations that work. Diet should always be customised to your individual blood chemistry.
You need to have balanced meals with optimum nutrients to manage blood sugar.
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Yes , eating two meals a day can be healthy for many people-if your meals are balanced.
Each meal should have
Protein
Paneer , tofu, dal, chana, eggs, fish, chicken, curd
Fiber and veggies:
Sabzi, salad, leafy vegetables
Good carbs :
Roti , brown rice, millets, oats, quinoa
Healthy fats :
Nuts, seeds, little ghee , or oil
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Hi
Good morning
Restricting to 2 meals a day won’t guarantee not developing IR or diabetes.
Even if you are limiting your eating window, I would suggest having a separate snack time after breakfast, to eat fruits, nuts and seeds.
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Good morning pls kindly take up direct consultation through app.
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Ms. Samriddha Dasgupta Sarkar
Clinical Nutritionist
22 yrs exp
Kolkata
Insulin resistance cannot be stopped with 2 meals a day, it requires small frequent meals
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Follow low glycemic index diet that will help you better
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Ms. Shamika Desai
Dietitian/Nutritionist
17 yrs exp
Thane
Book a consultation on practo app for further details
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.