English Indian Peas and Cottage Cheese (1 Cup) and Quinoa (100 G)

Reduce the quinoa portion and replace part of it with non-starchy vegetables such as broccoli, spinach, cauliflower, zucchini, or mushrooms.

Keep peas to a smaller serving and avoid combining a large portion of peas and quinoa in the same meal, since both contribute carbohydrate.

Choose plain, full-fat cottage cheese without added sugar and increase its portion relative to the quinoa and peas to slow digestion.

Add fiber-rich foods such as lentils, chickpeas, black beans, or a small portion of chia seeds, while reducing the quinoa portion accordingly.

Add healthy fats such as avocado, walnuts, almonds, or olive oil to the meal, and avoid sweet sauces, chutneys, sugary drinks, or dessert alongside it.

Take a 10–20 minute easy walk soon after eating and use your glucose readings to identify the portion combination that works best for you.