Sambar (1 Cup), Egg Omelet (1 Large) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion substantially; replace part or all of it with a small serving of parboiled basmati rice, which typically produces a slower glucose rise than standard white rice.

Keep the omelet, but add non-starchy vegetables such as spinach, mushrooms, tomatoes, or bell peppers, and avoid sweet sauces or ketchup.

Increase the lentils and vegetables in sambar; use more non-starchy vegetables such as okra, eggplant, green beans, or bottle gourd.

Eat the omelet and sambar first, then have the rice last; this order may blunt the post-meal rise.

Add a side of plain unsweetened yogurt or a salad with cucumber and leafy greens, if tolerated, instead of extra rice.

Take a 10–20 minute easy walk after the meal and use your glucose readings to identify the rice portion that works best for you.