Idli (1 Piece), English Medu Vada (1 Piece), Sambar (1 Cup) and Coconut Chutney (1 Tablespoon)

Reduce the idli and medu vada portion—start with one of each or choose only one, rather than having multiple starch-heavy items together.

Eat sambar and a generous serving of non-starchy vegetables first, then have the idli or vada; this can slow glucose absorption.

Keep coconut chutney unsweetened and avoid adding jaggery, sugar, sweetened coconut, or large amounts of roasted chana dal.

Add a protein-rich side such as plain unsweetened Greek yogurt, eggs, or tofu to the meal, and reduce the idli/vada portion accordingly.

Choose lentil-heavy sambar with extra vegetables such as okra, spinach, eggplant, or green beans, and avoid potato in the sambar.

Take a brisk 10–20 minute walk soon after eating, if medically appropriate for you.