English Indian Pongal Rice (1 Serving (220g)) and Dosa (1 Piece)

Reduce the dosa or pongal portion, and avoid having both as a large carb-heavy meal; keep to one main starch per meal.

Start with a salad or cooked non-starchy vegetables such as cucumber, tomato, spinach, okra, cauliflower, or beans before the dosa/pongal.

Add protein and fat: pair the meal with eggs, paneer, unsweetened curd, tofu, fish, or sambar made with extra lentils and vegetables.

Choose whole-moong chilla or a quinoa-based pongal instead of regular rice pongal when possible.

Skip sweetened chutneys, sugary tea/coffee, juice, and dessert with the meal; use coconut chutney or plain curd in modest amounts instead.

Take a 10–20 minute easy walk soon after eating, and check your glucose response to identify a portion size that works for you.