English Indian Avial (1 Serving (110g))

Keep the avial portion modest and avoid eating it as the main carbohydrate-heavy part of the meal.

Ask for less potato, yam, plantain, or taro in the avial; increase non-starchy vegetables such as okra, aubergine, courgette, cabbage, green beans, and cauliflower instead.

Have avial with a protein side such as plain Greek yogurt, paneer, eggs, grilled fish, or tofu to slow the rise after the meal.

Choose a small serving of brown basmati rice, quinoa, or lentils rather than a large portion of white rice, naan, or other refined-flour breads.

Add a fibre-rich salad or lightly cooked greens before or alongside the meal, using a simple dressing without added sugar.

Avoid sweet drinks, mango lassi, dessert, and large amounts of fruit with the meal; choose water, unsweetened tea, or sparkling water instead.