Daal (1 serving(s))

Reduce the daal portion and avoid having a second serving; measure your usual cooked portion for several meals to identify a better-tolerated amount.

Choose thicker, whole-legume preparations such as chana dal, masoor dal, moong dal, or whole lentils rather than very smooth, highly diluted, or processed versions.

Eat daal with a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, broccoli, or salad, and start the meal with the vegetables.

Avoid pairing daal with large portions of white rice, naan, bread, potatoes, or sweet drinks; if adding a starch, keep the portion small and favor barley or steel-cut oats.

Add protein and fat in modest amounts, such as eggs, fish, chicken, tofu, paneer, plain yogurt, nuts, or seeds, to slow the meal’s glucose rise.

Take a 10–20 minute easy walk after the meal if safe for you, and review repeated large spikes with your clinician, especially if you use glucose-lowering medication.