Oats (Quaker) (1 Serving) and Dal Yellow (Hommade) (1 Serving)

Reduce the portion of oats and yellow dal, and avoid having both as large servings in the same meal.

Cook oats less finely processed: choose steel-cut oats rather than instant oats, and avoid blending them into smoothies.

Pair the meal with protein such as eggs, tofu, paneer, plain Greek yogurt, fish, or chicken to slow the rise in glucose.

Add plenty of non-starchy vegetables, such as spinach, broccoli, cauliflower, zucchini, peppers, mushrooms, or salad greens.

Include a small amount of healthy fat, such as avocado, olives, nuts, seeds, or olive oil, instead of sugary sauces or toppings.

Take a 10–20 minute easy walk after eating and avoid sweet drinks, fruit juice, or dessert with this meal.