Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz)) and Kanda Poha (1 Cup)

Reduce or eliminate added sugar in coffee; if needed, taper the amount gradually and use cinnamon or vanilla for flavour.

Have coffee after or alongside the meal rather than on an empty stomach, and avoid sweetened coffee drinks.

Make kanda poha with a larger proportion of onions, peas, carrots, capsicum, coriander, and lemon, while keeping the poha portion smaller.

Add a protein-and-fat side to the meal, such as plain curd, paneer, eggs, or a small handful of peanuts, to slow glucose absorption.

Avoid pairing poha with other rapidly absorbed carbohydrates such as biscuits, toast, sweet snacks, fruit juice, or sugary chai.

Take a 10–20 minute easy walk soon after eating, and monitor your response to identify a poha and coffee portion that works for you.