Boiled Egg (1 Large) and English Indian Pongal Rice (1 Serving (220g))

Keep the boiled egg, but reduce the pongal rice portion and avoid second servings; the egg is unlikely to be the main cause of the rise.

Replace some or all of the pongal made with white rice with pongal using brown basmati rice or quinoa, prepared with minimal added ghee.

Add a generous serving of non-starchy vegetables such as spinach, beans, broccoli, cauliflower, or cucumber alongside the meal.

Mix cooked lentils or moong dal into the pongal and increase the dal-to-rice ratio to add more protein and fibre.

Avoid sweet drinks, juice, sweetened coffee or tea, and desserts with this meal; choose water or unsweetened buttermilk instead.

Take a gentle 10–20 minute walk after eating, if medically appropriate, and monitor whether a smaller rice portion improves your response.