It would be a disservice to both these gentlemen to try and summarize what they say without losing their nuance and sincerity, and I'm not a doctor, so assume I'm dumbly jotting down their inputs on this.

- All calories are not the same, latest research proves this, the glucose spike is different, both intensity and timing. Absolute sugars and simple carbs hit almost immediately with higher intensity while complex carbs and proteins hit slower and spike lower

- complex carbs and proteins spike lower and slower because they need gut microbiome to break it down and they in a way charge a fee which is % of the calories you've consumed, this also helps nourish them - less refined your food is more effort for your gut microbiome

- many small meals spread through the day isnt good, intermittent fasting or long break between meals is better - plan your meals so that you include least amount of simple carbs (rice, wheat) more complex carbs (dal, rajma), even more fibre (salads/veggies) and even more protein

- You can check if this research based advice works for you by purchasing a Continuous Glucose Monitor and looking at the data. It's ideal to have the number between 70-160 mg/dl for 80% of the day, you can use this device for say a month to plan the diet that suits you as well

- Ajay and Amit also talk about how the sugar lobby funded research to villainize fat for a lot of their sins and researchers dished out bad research with cherry picked data through 1950s-2010s, we now have enough good research to identify root causes and mend our diets

- the previous point is also a reason why doctors aged more than 40 who don't readup latest advancements might be harmful to even consult regarding diabetes because they'll drug you up instead of directing you to mend the route cause which is diet

- Influence of the lobby was so big, in 1970s US gave a recommended diet plan for the whole country and they only said reduce fat consumption and keep consuming sugars it's fine. Coming years obesity rates in the US literally shot up

There's more interesting anecdotes and stuff that both these gentlemen share and a lot of good book reccos, please take a look. If I can reason with you on the authority of their professions, Amit is a journalist and writer, Ajay is an economist who worked in the Ministry of Fin

Book reccos by these 2: The Case Against Sugar -- Gary Taubes: https://amzn.eu/d/5Gciv2k The Big Fat Surprise -- Nina Teicholz: https://amzn.eu/d/3tGGrNy The Obesity Code -- Jason Fung: https://amzn.eu/d/1AIO6pn Sweetness and Power -- Sidney Mintz: https://amzn.eu/d/81J9hID