Dal (1 piece)

Reduce the dal portion and pair it with a larger serving of non-starchy vegetables such as spinach, okra, cauliflower, or broccoli.

Choose whole or less-processed dals (for example, whole moong, masoor, or chana dal) and avoid overcooking them into a very smooth, thin consistency.

Eat dal alongside protein and healthy fat, such as plain Greek yogurt, eggs, tofu, paneer, fish, or a small handful of almonds, rather than eating it alone.

Skip or substantially reduce white rice, naan, refined flour breads, and potatoes in the same meal; use a small portion of barley, quinoa, or brown basmati rice if you want a grain.

Start the meal with salad or cooked vegetables dressed with lemon or vinegar, then eat the dal and starch last.

Take a 10–20 minute easy walk after the meal and track which dal portions and meal combinations produce the smallest rise for you.