Indian Appam Pancake (1 Pancake) and Boiled Egg (1 Large)

Reduce the appam portion and avoid having it as the main carbohydrate source; keep the boiled egg and add a larger serving of non-starchy vegetables such as spinach, okra, cauliflower, or cucumber.

Choose appam made with a higher proportion of fermented lentil batter and less rice flour, and avoid added sugar, sweetened coconut milk, or sugary chutneys.

Eat the boiled egg and vegetables first, then have the appam slowly; taking a 10–20 minute easy walk after the meal may also blunt the rise.

Limit the meal to one small appam and avoid combining it with other starches such as potatoes, rice, or sweet drinks.

Consider replacing some or all of the appam with lentil chilla, chickpea-flour pancake, steel-cut oats, or quinoa; pair with egg and unsweetened vegetable sides.

If the spike is large or happens repeatedly despite portion changes, check the recipe and timing of your measurement and discuss it with your clinician or diabetes educator.