Black Tea (1 Mug (8 Fl Oz)) and Poha (1 Cup)

Make poha a smaller portion and add plenty of non-starchy vegetables such as peas, spinach, bell peppers, carrots, and cabbage to increase fiber and slow absorption.

Include a protein source with the meal, such as eggs, plain Greek yogurt, tofu, or chickpeas, rather than eating poha alone.

Add a small serving of nuts or seeds, such as peanuts, almonds, chia seeds, or flaxseed, to provide fat and fiber.

Drink black tea unsweetened; avoid sugar, honey, jaggery, sweetened milk, or biscuits alongside it.

Eat the protein and vegetables first, then have the poha, and avoid having it when very hungry after a long fast.

Take a 10–20 minute easy walk after eating and use your glucose readings to identify the poha portion that keeps your rise more moderate.