Idli (1 Piece) and Coffee (1 piece)

Reduce the idli portion and avoid having coffee and idli on an empty stomach.

Pair idli with a generous serving of sambar containing lentils and non-starchy vegetables, such as spinach, okra, or beans.

Add a protein side such as boiled eggs, tofu, or plain unsweetened Greek yogurt to slow glucose absorption.

Choose plain coffee without sugar, syrups, sweetened creamer, or condensed milk; use a small amount of unsweetened milk if desired.

Eat the sambar and protein first, then the idli, and eat slowly.

Take a 10–20 minute easy walk after the meal rather than sitting immediately.