English Curd Rice (100 G) and Aloo Sabzi (100 G)

Reduce the portions of both potato sabzi and curd rice; avoid taking second servings, especially when they are eaten together.

Start the meal with a large salad of cucumber, tomato, leafy greens, and lemon, then eat protein before the starches.

Replace the rice in curd rice with cooked barley or quinoa, mixed with plain unsweetened curd, cucumber, and roasted cumin.

Swap most of the potato in the sabzi for non-starchy vegetables such as cauliflower, spinach, beans, capsicum, or bottle gourd; keep only a small amount of potato for taste.

Add a serving of moong dal, chana, or paneer to the meal to slow digestion and reduce the sharp rise.

Take a 10–20 minute easy walk soon after eating, and avoid sweet drinks, desserts, or fruit juice with this meal.