Dal (Lentil Soup) (1 piece)

Reduce the dal portion and avoid having it as the main carbohydrate; start with a smaller bowl and add more non-starchy vegetables such as spinach, cauliflower, broccoli, okra, or zucchini.

Choose whole or less-processed lentils, keep the soup thick rather than strained, and avoid added sugar, potato, rice flour, or large amounts of coconut milk.

Pair dal with protein and healthy fat, such as plain Greek yogurt, tofu, paneer, eggs, fish, chicken, or a small handful of almonds, to slow absorption.

Replace white rice, naan, or refined crackers alongside dal with cauliflower rice, a small portion of barley, or a whole-grain roti made with chickpea or barley flour.

Eat a vegetable-based starter, such as a salad with leafy greens, cucumber, tomato, and vinegar or lemon dressing, before the dal.

Take a gentle 10–20 minute walk after the meal and track your response to identify a dal portion that produces a smaller rise.