76 pages. 7 complete units. The most comprehensive diabetes guide written for Indian families.

This is not a diet book. It does not ask you to stop eating roti, give up rice, or drink bitter juices. It explains what is actually happening inside your body, which foods work and why, and gives you a complete meal plan and tracking tools to use alongside your doctor.

📗 UNIT 1 — Understanding Diabetes
What blood sugar actually is. How insulin works. Insulin resistance explained simply. Prediabetes. Type 1 vs Type 2 — the real differences. Plus an honest myths chapter that directly addresses the dangerous claims that circulate on WhatsApp.

🥗 UNIT 2 — Nutrition Science Made Simple
Carbs, protein, fat — what each one does to blood sugar. Glycemic Index and Glycemic Load explained with a diagram. The balanced plate method. Portions without a weighing scale. The gut-blood sugar connection.

🍱 UNIT 3 — Food Encyclopedia (128 Foods)
Every grain, dal, vegetable, fruit, spice, oil, dairy product, and drink from the Indian kitchen — each with its GI rating, Hindi name, Best For, Watch points, and one practical tip.

🍳 UNIT 4 — 25 Complete Recipes
Breakfast, lunch, dinner, snacks, drinks, and desserts. All familiar Indian ingredients. Each recipe card includes full ingredients, step-by-step method, and a "Why it works" note explaining the blood sugar logic.

🚶 UNIT 5 — Lifestyle
Exercise lowers blood sugar directly — the mechanism explained. Sleep and stress both raise it — why, and what to do. Hydration, sunlight, Vitamin D. A practical morning and night routine you can actually follow.

📅 UNIT 6 — 7-Day Meal Plan
Every meal planned from morning water to bedtime. Non-veg alternatives, senior-friendly adjustments, office-friendly versions. Repeat four times for a full 30-day programme.

📊 UNIT 7 — Printable Tracking Logs
Blood sugar log (every reading, every slot). Weight and HbA1c tracker. Medication log. Doctor visit record. Habit tracker. Mood and energy journal.

✅ Instant PDF download
✅ Works on any phone, tablet, or computer
✅ Print the tracking logs and take them to every doctor visit

Written by Ajay Kumar Tiwari — Registered Naturopathy Practitioner, 10+ years of clinical experience.

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