Whole grain cereals and millets like whole wheat products, brown rice, buckwheat, whole oats, barley, bajra, jowar, amaranth being low in Glycemic Index.  

Protein rich foods like beans, lentils, low fat milk and milk products, cooked eggs and lean meat. Beans can also be sprouted as it increases the bioavailability of a few nutrients, however cook them and then consume. Try to include protein in every meal.  

Leafy greens like spinach, fenugreek, amaranth and vegetables like cabbage, cauliflower, broccoli, carrot, peas, etc in cooked form.  

Fruits preferably apples, oranges, guava, berries, kiwi, pears, plum, papaya. However, do keep a track on the portion consumed. 

Healthy fats from avocados, unsalted nuts, oilseeds like flax, sunflower, pumpkin and vegetable oils like olive, peanut, mustard.   

Starchy foods like potatoes, white rice, white bread, sago and refined flour products. 

Jaggery, honey and sugary foods like cakes, pastries, candy, biscuits, chocolates, etc.  

Saturated fat and trans fat consumption. So, avoid whole milk and products, red meat, butter, margarine, coconut oil, etc. 

Foods with hidden carbs and fat like processed foods, ketchup, dressings, alcohol, fast food.