English Bottle Gourd Curry (100 G)

Keep the bottle gourd curry portion moderate and avoid adding sugar, jaggery, potatoes, or sweetened coconut milk to the recipe.

Pair it with protein such as tofu, paneer, eggs, fish, or unsweetened plain yogurt to slow the rise in blood sugar.

Replace white rice or refined-flour breads with a small serving of quinoa, barley, or steel-cut oats.

Add fiber-rich sides such as lentils, chickpeas, non-starchy vegetables, or a salad with lemon and olive oil.

Limit the amount of gravy if it is thickened with flour, starch, or a large amount of onion paste; use tomatoes, spices, and vegetables for flavor instead.

Take a 10–20 minute easy walk after the meal, if safe for you, and monitor your response to adjust portions next time.