Dosa (1 Piece) and English Peanut Chutney (100 G)

Reduce the dosa portion: start with one small, thin dosa instead of multiple large dosas, and eat slowly.

Make the batter with a higher proportion of urad dal and add grated vegetables such as spinach, cabbage, cauliflower, or zucchini to the dosa.

Keep the peanut chutney unsweetened; avoid added sugar, jaggery, sweet chutney, or large amounts of coconut.

Pair the meal with a protein-rich side such as plain Greek yogurt, paneer, tofu, eggs, or unsweetened curd.

Add a large serving of non-starchy vegetables, such as cucumber, tomato, leafy greens, okra, broccoli, or beans, before or alongside the dosa.

Take a 10–20 minute easy walk after eating, and check whether this lowers your post-meal glucose response.