Dear sir i can understand your concern. I am very happy you are this conscientious because having a well controlled blood sugar is very important in preventing the onset of diabetic complications. there few principles involved in controlling diet in diabetes there are some things which you need to avoid and some things which need to be taken in limited quantities. Things to avoid in diabetes are all sweetened beverages,direct sugars,potato when it comes to fruitys you are allowed to take a fruit daily if sugars are under control try taking banana,mango,sapota in limited quantities rest all fruits not more than 100 gms per day Then regarding rice can be taken in limited quantity take mix of ragi with rice to have a better control of sugars. Night take only 2 chapathi with salad during bed time a small glass of skimmed milk or low fat butter milk try taking mid morning snack like mcvities biscuits exactly in between breakfast and lunch time regarding exercise daily 45 mins walking more than enough. Check your Hba1c once in three months. I suppose I have given the desired response if you have any other query please write back. Otherwise please accept & rate my answer. I will appreciate your review about my answer. Best Regards. Dr Vamsi Krishna Consultant Diabetologist