Millet (100 G) and Curd (Amul) (1 Serving)

Use plain, unsweetened curd and avoid adding sugar, honey, sweetened fruit, or sweetened granola.

Reduce the millet portion and fill at least half the meal with non-starchy vegetables such as spinach, broccoli, cauliflower, okra, cucumber, or peppers.

Add protein and fat to the meal, such as tofu, eggs, paneer, lentils, chickpeas, nuts, or seeds, to slow glucose absorption.

Consider replacing part or all of the millet with quinoa, steel-cut oats, lentils, or chickpeas.

Eat the curd and millet as part of a balanced meal rather than alone, and start the meal with vegetables or protein.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.