Dosa (1 Piece), Sambar (1 Cup) and Chutney (1 Serving (34g))

Reduce the dosa portion (for example, have one smaller dosa) and increase the sambar and non-starchy vegetables such as okra, spinach, cabbage, or beans.

Choose a dosa made with more lentil or moong batter and less white rice; a moong chilla is another lower-spike alternative.

Have protein before or alongside the meal, such as plain curd, egg, tofu, paneer, or unsweetened Greek yogurt.

Keep chutney unsweetened and use a modest portion; prefer coconut, mint, coriander, or peanut chutney without added sugar or jaggery.

Avoid sweetened beverages, fruit juice, and extra potato filling with the meal; choose water, unsweetened buttermilk, or plain tea instead.

Take a 10–20 minute easy walk after eating, if this is safe and comfortable for you.