Sambar Rice (MTR) (1 Serving) and English Curd Rice (100 G)

Use a smaller rice portion and bulk the meal with sambar containing lentils, okra, spinach, cauliflower, or other non-starchy vegetables.

Replace some or all of the rice with cooked barley, or use cooled parboiled basmati rice in a modest portion.

Choose plain unsweetened curd and add cucumber, mint, and roasted cumin; avoid sweetened curd, fruit yogurt, or sugary accompaniments.

Eat the sambar and vegetables first, then the curd-rice portion, rather than starting with rice.

Add a protein side such as whole lentils, tofu, paneer, eggs, fish, or chicken; avoid fried sides.

Take a 10–20 minute easy walk after the meal and check your glucose response to adjust portions next time.