Idli (1 Piece) and English Indian Pongal Rice (1 Serving (220g))

Reduce the rice-based pongal or idli serving by about half, avoid second helpings, and eat slowly; keep the meal to one measured carbohydrate portion.

Start the meal with a large serving of non-starchy vegetables such as okra, spinach, cucumber, cabbage, or cauliflower, prepared with minimal added starch.

Add a protein-rich side such as eggs, fish, chicken, tofu, paneer, or plain unsweetened yogurt; avoid sweetened yogurt and sugary chutneys.

Choose sambar with extra vegetables and lentils, and limit coconut chutney portions if it is heavily sweetened or served alongside multiple starches.

Take a 10–20 minute easy walk beginning soon after the meal, if this is safe for you and consistent with your clinician’s advice.

Check your glucose response before and after meals to identify a portion size that works for you; discuss repeated large spikes or medication adjustments with your diabetes clinician.