English Indian Daliya Porridge (100 G)

Use a smaller serving of daliya and add extra water or non-starchy vegetables such as spinach, beans, cauliflower, or carrots to increase volume and fiber.

Cook the daliya until just tender rather than very soft or mushy, and avoid straining away any of its texture.

Pair the porridge with protein, such as eggs, plain unsweetened Greek yogurt, tofu, or paneer, rather than eating it alone.

Add healthy fats and fiber with chia seeds, ground flaxseed, almonds, walnuts, or peanuts; keep added portions modest.

Keep it savory with spices, vegetables, and unsweetened milk or yogurt; skip added sugar, jaggery, syrups, and sweetened toppings.

Take a 10–20 minute easy walk after the meal and use your glucose readings to adjust the serving size that works best for you.