Millet (Cooked) (100 G) and Egg Curry (1 Cup)

Reduce the cooked millet portion and fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, zucchini, or broccoli.

Keep the egg curry, but prepare it without added sugar, sweetened tomato sauce, or large amounts of starchy thickeners; use tomatoes, onions, spices, and a modest amount of oil instead.

Add a fiber-rich side such as lentil dal, chickpeas, or a salad with cucumber, leafy greens, and lemon to slow the rise after the meal.

Eat the egg curry and vegetables first, then have the millet last rather than starting with the millet.

Replace part of the millet with cooked quinoa or extra vegetables, while keeping the total carbohydrate portion smaller.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.