English Boondi Raita (1 Cup)

Use a smaller serving of boondi raita and treat it as a side dish rather than a main component of the meal.

Choose plain, unsweetened curd or Greek yogurt, and avoid adding sugar, sweetened yogurt, or sweet chutneys.

Replace part or all of the fried boondi with roasted chickpeas or baked chickpea-flour boondi to reduce the rapid carbohydrate load.

Add cucumber, tomato, coriander, mint, and a spoon of chia seeds to increase volume and fiber without adding a large glucose load.

Eat the raita alongside protein-rich foods such as eggs, paneer, tofu, fish, or chicken, rather than with refined breads or large portions of white rice.

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