Curd (Amul) (1 Serving), Sambar (1 Cup) and Japanese Red Rice (1 Cup)

Reduce the portion of Japanese red rice and increase the sambar’s non-starchy vegetables (such as okra, eggplant, spinach, cabbage, or green beans).

Choose plain, unsweetened curd with no added sugar or fruit puree; a thicker, higher-protein style can help moderate the meal response.

Add a protein side to the meal, such as boiled eggs, grilled fish, tofu, paneer, or unsweetened soy yogurt.

Include a small serving of healthy fats, such as peanuts, almonds, walnuts, chia seeds, flaxseed, or avocado, alongside the meal.

Eat the sambar and vegetables first, then curd/protein, and have the rice last rather than starting with rice.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.