Managing your blood sugar begins with the food on your plate. This calculator helps you meet your daily calorie and carb targets with Indian foods like rotis, rice and dal. It is based on the same carb exchange method that diabetes educators use. It’s clear and simple, so even your parents and grandparents can use it too.
This calculator is just a general starting point. A real ThriveCore coach can help you go further by checking your lab reports, the timing of your medicines and how your body responds to the diet within the first few weeks — something an online tool won’t do.
It starts by calculating your daily calorie needs, using the Mifflin-St Jeor formula and your activity level. It sets 45% of those calories as carbohydrates. This is just a starting point, not a fixed rule.
The carbs are then divided across your meals and turned into carbohydrate exchanges. One exchange is about 15 g of carbs, and each exchange is shown as an everyday portion of common Indian food.
| 1 exchange (≈15g carb) | Common portion |
|---|---|
| Grain | 1 medium roti, or ⅓ cup cooked rice |
| Dal / legumes | ½ cup cooked dal, rajma or chana |
| Fruit | 1 small fruit (apple, guava, orange) or ½ banana |
Non-starchy vegetables, like gourds, greens and cauliflower, have very little carbs. You can fill a large portion of your plate with them. Potatoes, corn and peas are starchy, so they do count.
Add a protein source to every meal, such as paneer, tofu, curd, sprouts or soy chunks. Paneer has fewer carbs. Curd and soy chunks have more, so large portions may add up.