English Curd Rice (100 G) and Papad (100 G)

Reduce the rice portion and increase plain unsweetened curd, cucumber, and non-starchy vegetables such as spinach, okra, or cauliflower.

Replace white rice with cooked barley or steel-cut oats, then mix with plain unsweetened curd and herbs.

Add a serving of lentils, chickpeas, or moong dal alongside the curd-based meal to slow absorption.

Skip papad, especially fried papad; use roasted cumin, coriander, mint, or a small handful of peanuts for crunch and flavor instead.

Eat the meal after a protein- and vegetable-rich starter, such as eggs or tofu with vegetables, rather than on an empty stomach.

Take a gentle 10–20 minute walk after eating and check your personal response by monitoring glucose after the meal.