English Curd Rice (100 G), Sambar (1 Cup) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion substantially; make sambar and non-starchy vegetables the largest part of the meal instead.

Replace white rice in curd rice with cooled parboiled basmati rice or cooked barley, and keep the portion to about ½ cup cooked.

Use plain unsweetened curd or Greek yogurt, and avoid added sugar, sweetened curd, or sugary drinks alongside the meal.

Eat vegetables and sambar first, then curd rice last; include extra lentils in the sambar for more protein and fibre.

Add a small portion of protein such as boiled egg, tofu, paneer, or roasted chickpeas to slow the rise after the meal.

Take a 10–20 minute easy walk soon after eating, and check your glucose response to adjust portions with your clinician if spikes remain large.