Arbi Sabzi (100 G)

Keep the arbi portion modest and avoid adding potatoes, sweet sauces, or sugar to the sabzi.

Cook arbi with less oil and pair it with a large serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or bottle gourd.

Add protein to the meal, such as paneer, tofu, eggs, fish, chicken, or plain unsweetened curd, to slow the rise in blood sugar.

Choose a small portion of whole-grain roti, such as barley, besan, or mixed-grain roti, instead of white rice, naan, or refined-flour breads.

Include a fiber-rich side such as cucumber-tomato salad, leafy greens, or a small bowl of chana dal.

Take a gentle 10–20 minute walk after eating and avoid sugary drinks or desserts with the meal.