Rice Idli (Hommade) (1 Serving), Coconut Chutney (1 Tablespoon) and Sambar (1 Cup)

Reduce the rice idli portion (for example, have 1–2 instead of a larger serving) and avoid seconds; keep coconut chutney and sambar portions moderate, especially if the sambar contains added sugar.

Choose idlis made with a higher proportion of urad dal and fiber-rich ingredients such as oats, barley, or mixed lentils rather than predominantly polished rice.

Start the meal with a salad or cooked non-starchy vegetables such as cucumber, tomatoes, spinach, okra, cabbage, or cauliflower, then eat the idli last.

Add protein to the meal: plain unsweetened Greek yogurt/curd, eggs, tofu, paneer, or a side of sprouts can slow the rise after the meal.

Make sambar vegetable-heavy and include lentils; limit starchy additions such as potato, sweet potato, or large amounts of pumpkin.

Take a 10–20 minute easy walk soon after eating, and review your glucose response to different portion sizes with your clinician if large spikes continue.