Dosa (1 Piece) and Poha (1 Cup)

Reduce the dosa or poha portion and avoid having seconds; pair it with a large serving of non-starchy vegetables such as spinach, beans, cabbage, capsicum, or cauliflower.

Choose a moong-dal chilla or mixed-lentil dosa more often than a rice-based dosa, and add vegetables to the batter.

Have dosa with unsweetened sambar containing plenty of lentils and vegetables; avoid sweet chutneys and potato masala.

For poha, replace part or all of the flattened rice with cooked quinoa and add peas, peanuts, vegetables, and lemon.

Add a protein side such as plain unsweetened curd, paneer, tofu, eggs, or a bowl of sprouts to slow the rise after the meal.

Take a 10–20 minute easy walk after eating and check portions or meal composition against your glucose readings to identify what works best for you.