Ragi Mudde (1 Piece) and Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy)

Reduce the ragi mudde portion and add more chicken, provided the chicken is not breaded or sweetened; keeping the starch portion smaller usually lowers the post-meal rise.

Make the gravy without added sugar, jaggery, cornflour, refined flour, potato, or starch thickeners; thicken it instead with cooked onion-tomato reduction, blended mushrooms, or ground nuts in a modest amount.

Eat a starter of non-starchy vegetables such as cucumber, tomato, spinach, cabbage, cauliflower, beans, or okra before the mudde and gravy.

Choose skinless chicken and include a little fat and protein in the meal, such as plain curd or a small amount of peanuts, to slow absorption of the ragi portion.

Avoid pairing this meal with rice, roti, sweets, sweet drinks, or large amounts of fruit; choose water, unsweetened buttermilk, or plain tea instead.

Take a gentle 10–20 minute walk after eating, if safe for you, rather than sitting or lying down immediately.