Indian Appam Pancake (1 Pancake) and English Indian Black Chickpeas Curry (1 Cup)

Reduce the appam portion substantially or skip it; have the black chickpea curry with a larger serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or green beans instead.

Keep the chickpea curry free of added sugar, jaggery, sweetened coconut milk, and large amounts of starchy potato; use tomato, onion, spices, and unsweetened coconut in modest amounts for flavor.

Start the meal with a salad or cooked non-starchy vegetables, then eat the chickpeas, and have any appam last. This can slow the rise in glucose.

Add a protein side such as plain unsweetened yogurt, eggs, fish, chicken, tofu, or paneer, while keeping portions of appam small.

Avoid sweet drinks, fruit juice, desserts, and sugary chai with this meal; choose water, sparkling water, or unsweetened tea instead.

Take a 10–20 minute easy walk after eating and check your glucose response to identify the appam portion you tolerate best.