Andhra meals (1 piece)

Build the meal around a smaller serving of brown rice or parboiled basmati rice, rather than making starch the largest part of the plate.

Add generous non-starchy Andhra-style vegetables such as okra, brinjal, gourds, cabbage, spinach, or beans; use minimal added sugar in gravies.

Include a protein serving at every meal, such as egg, fish, chicken, paneer, tofu, or unsweetened curd.

Start with salad or cooked vegetables and protein, then eat the rice portion last to slow the rise in glucose.

Choose whole legumes such as chana, moong, rajma, or horse gram in place of extra rice-based sides; keep preparations low in added oil.

Avoid sweet drinks with the meal; choose water, unsweetened buttermilk, or plain tea/coffee, and take a 10–20 minute walk after eating if medically appropriate.