Free tool · Diabetes
Diabetes Plate Builder
Tap in your meal. See the plate, the carbs and one swap that helps. Then let your own meter settle rice against roti.
43 g
carbs in 1 katori of cooked rice
44 g
carbs in 2 rotis
½
of the plate: vegetables
Grainaim for a quarter
Proteinaim for a quarter
Vegetablesaim for half
Inside: your plate. Outside: the plate method target.
120
g carbs
19
g protein
10
g fibre
Carbs are 73% of this meal's calories0 to 80%
Green band: 49 to 54%, the whole-day range the ICMR-INDIAB study linked to remission in newly diagnosed diabetes.
One swap that helps
Take 1 white rice, add 1 katori mixed veg
−29 g carbs · +4 g fibre · −70 kcal
Test it on your meter
Rice or roti? Let your own reading decide.
Build a plate above, save it here, eat it, then add the reading.
Build a plate above, save it here, eat it, then add the reading.
Same time of day, same activity, one change at a time. Your doctor sets your target range. Readings stay on this device.
Free call with a coach
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Sources
- ICMR-INDIAB: macronutrient recommendations for remission and prevention of diabetes in Asian Indians (Diabetes Care, 2022)
- The diabetes plate method (Columbia Doctors)
- Nutrient values: IFCT 2017 (ICMR-NIN) household measures, as used in our food calculators
General information, not medical advice. Your doctor decides about medicine and your targets. Everything you enter stays in your browser.
FAQ
Frequently asked questions
How much rice can I eat with diabetes?
There is no single number. One katori of cooked rice holds about 43 g of carbohydrate, and many people start there with dal or another protein and half the plate vegetables. The honest test is your own glucometer reading two hours after the meal; your doctor sets your target range.
Is roti better than rice for diabetes?
On a like-for-like portion they are close: a katori of rice has about 43 g of carbohydrate and two rotis about 44 g. Whole wheat and millet rotis carry more fibre, which helps. Use the meter test above to see which one your own body handles better.
What is the plate method?
Half the plate non-starchy vegetables, a quarter protein, a quarter grain or other starchy food. It is a simple way to portion a meal without weighing anything, and the ring above compares your plate with it.
Why do the carbs include dal and rajma?
Dal, rajma and chole are good protein on an Indian plate, but they also carry carbohydrate, about 19 to 27 g a katori. The carb figure counts everything you add, so it will read higher than a plate of rice alone would suggest.