Dosa (100 G), Coconut Chutney (100 G) and Sambar (1 Oz)

Reduce the dosa portion: have one smaller, thinner dosa rather than multiple dosas, and avoid adding potato filling.

Start with a bowl of sambar made mostly with non-starchy vegetables such as okra, eggplant, spinach, tomatoes, or beans; avoid potato-heavy or sweetened sambar.

Keep coconut chutney unsweetened and use a modest serving; avoid chutneys containing added sugar, jaggery, or large amounts of roasted gram.

Add protein alongside the meal, such as plain curd, paneer, tofu, eggs, or grilled fish, to slow the rise after the dosa.

Eat slowly and have the dosa with sambar and protein rather than eating the dosa alone or finishing it before the sides.

Take an easy 10–20 minute walk soon after the meal, if safe for you, and use your glucose readings to identify the portion size that works best.