Curd (Amul) (1 Serving) and Indian Paneer Cheese (1 Serving (30g))

Choose plain, unsweetened curd and fresh paneer; avoid sweetened curd, fruit-flavoured varieties, and paneer dishes made with sugary sauces.

Reduce the serving size and eat curd or paneer as part of a balanced meal rather than alone or in a large late-night portion.

Pair it with non-starchy vegetables such as spinach, cucumber, broccoli, cauliflower, or salad vegetables to slow absorption.

Add a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, instead of adding sugar, honey, jam, or sweet fruit toppings.

Avoid combining curd or paneer with refined carbohydrates such as white bread, naan, biscuits, sweet lassi, rice-heavy meals, or desserts.

Take a gentle 10–20 minute walk after eating, and monitor whether the rise differs with full-fat versus low-fat plain curd or paneer.