Dal Yellow (Hommade) (1 Serving) and Quinoa (Cooked) (1 Cup, Cooked)

Reduce the quinoa portion to about 1/3–1/2 cup cooked and increase the dal and non-starchy vegetables on the plate.

Add a protein-rich side such as plain Greek yogurt, tofu, eggs, fish, or chicken to slow digestion and blunt the rise.

Mix quinoa with cauliflower rice or serve it over leafy greens, broccoli, zucchini, peppers, or mushrooms instead of increasing the grain portion.

Include a small amount of fat and fiber, such as avocado, chia seeds, flaxseed, almonds, or walnuts, with the meal.

Choose thicker, less watery dal with plenty of vegetables, and avoid added sugar, potatoes, or large amounts of oil-heavy tempering.

Eat slowly and take a 10–20 minute easy walk after the meal, if appropriate for you.