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

Skip or sharply reduce the sugar in coffee; use cinnamon, vanilla, or a non-caloric sweetener if needed.

Have a smaller serving of poha and add plenty of non-starchy vegetables such as peas, carrots, beans, capsicum, and spinach.

Add protein and healthy fat to the meal, such as egg, paneer, plain Greek yogurt, peanuts, or almonds, to slow absorption.

Choose unsweetened milk or use a smaller amount of milk in coffee, and avoid sweetened creamers or condensed milk.

Eat the poha after a small protein-rich starter, such as a boiled egg or a handful of nuts, rather than having coffee first on an empty stomach.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.