English Indian Adai (1 Piece) and Coffee with Milk (1 Coffee Cup (6 Fl Oz))

Have coffee without sugar, syrups, jaggery, or sweetened creamers; use a small amount of unsweetened milk instead.

Make adai primarily from whole lentils such as chana dal, moong dal, urad dal, and toor dal, rather than a rice-heavy batter.

Replace most or all of the rice in adai with a combination of whole lentils and barley; avoid refined flour additions.

Add non-starchy vegetables such as spinach, onion, tomato, cabbage, or zucchini to the adai batter, and eat it with unsweetened vegetable chutney rather than sweet chutneys.

Keep the serving to one medium adai, eat slowly, and include a protein side such as egg, plain unsweetened yogurt, paneer, or tofu.

Take a 10–20 minute easy walk after the meal; if spikes remain large despite these changes, discuss your readings and medication plan with a clinician.