Millet (Cooked) (100 G) and Curd (Nandini) (1 Serving)

Reduce the cooked millet portion and increase the proportion of plain, unsweetened curd; avoid sweetened curd or added sugar.

Pair the meal with a protein source such as eggs, tofu, paneer, or lentils to slow the rise in blood glucose.

Add a generous serving of non-starchy vegetables, such as spinach, broccoli, cauliflower, mushrooms, okra, or salad, alongside the millet.

Choose intact, minimally processed millet preparations and avoid millet flour, puffed millet, or finely ground porridge versions.

Include a small amount of healthy fat, such as nuts, seeds, avocado, or olive oil, with the meal.

Take a 10–20 minute easy walk after eating and avoid having the millet-curd meal when you are very inactive.