By Farheen Inamdar, Founder, MyHealthyMeals · 20 May 2026 · 7 min read · Updated 7 October 2026
A few years ago I watched my husband's HbA1c climb from 6 — where we'd kept it through years of careful home cooking — to 10. Blurry vision came with it. So did the realisation that even people who know what to eat lose the plot when life gets busy. This is the guide I wish someone had handed me then.
If you're staring at a recent HbA1c result that's drifted into 7s, 8s or higher, the practical question is: how do I bring it down without turning my life into a spreadsheet?
What HbA1c actually measures
HbA1c is a blood test that shows your average blood glucose over the previous 8–12 weeks. It's reported as a percentage:
- Below 5.7% — normal diagnostic range
- 5.7%–6.4% — prediabetes
- 6.5% and above — diabetes range; a clinician usually confirms the diagnosis with further testing
These are diagnostic thresholds, not personal treatment targets. Ask your clinician how to interpret your result and what target is appropriate for you. Food choices are one part of care alongside medication, activity and other individual factors. No meal plan can promise a specific reduction or time to improvement. ADA: diagnosis and testing.
The plate, simplified
The diabetes plate method offers a starting point that your care team can adapt:
- Half the plate: non-starchy vegetables, such as leafy greens, cauliflower, capsicum or cucumber
- One quarter: lean protein, such as chicken, fish or tofu
- One quarter: carbohydrate foods, such as whole grains or lentils; legumes also provide protein
Carbohydrate amounts still matter, and some people need to count them. There is no single plate size or nutrient ratio that fits everyone's treatment. ADA: eating well and the diabetes plate.
Practical swaps to discuss with your care team
Start with changes you can sustain rather than a promised quick result:
- Choose water or unsweetened drinks in place of sugary drinks
- Consider fibre-rich grains and vegetables, while checking carbohydrate portions
- Review portion sizes and cooking methods, including added fats, rather than labelling every food forbidden
Sugar-free drinks are not the same as sugar-sweetened drinks. Water is a straightforward choice; a sugar substitute is not itself a treatment for diabetes. Diabetes UK: sugar and sweeteners.
Familiar meals, personalised portions
Dal, rice dishes, grilled proteins and salads can be discussed as part of a personalised eating pattern. Ingredients, portions, sauces and the rest of the meal all matter. A dish name alone does not establish its effect on your blood glucose.
Timing and activity are individual
Ask your clinician about meal timing and suitable activity, especially if your medication can cause low blood glucose. Do not start fasting, skip medication or change prescribed doses based on an online article.
Why this fails for most busy Dubai families
We know the rules. We struggle with the execution. Between work, traffic, schools, prayer times, family dinners — keeping a diabetic plate three times a day, every day, becomes a part-time job. That's the gap we built MyHealthyMeals to fill.
Our Diabetic-Friendly plan is a meal-service option, not a treatment. Ask us for the current menu, ingredients and portion information, and review suitability with your clinician or registered dietitian before ordering. We confirm the delivery address and slot separately.
Important: This article is informational only and not medical advice. If you're managing diabetes, always work with your doctor or endocrinologist before changing your diet — especially if you take insulin or other medications.
← All articles