English Indian Pongal Rice (1 Serving (220g)) and Sambar (1 Cup)

Reduce the pongal rice portion and fill the rest of the plate with extra sambar vegetables such as okra, eggplant, spinach, cauliflower, or green beans.

Add a protein side before or with the meal, such as plain unsweetened Greek yogurt, eggs, tofu, paneer, fish, or chicken.

Choose a pongal preparation with more moong dal and less rice; consider replacing part of the rice with steel-cut oats, quinoa, or barley.

Avoid adding ghee-heavy toppings, fried papad, potato sides, sweet drinks, or dessert to the same meal; drink water instead.

Eat slowly and start with vegetables and protein, then have the pongal rice last.

Take a 10–20 minute easy walk after eating, if safe for you, and use your glucose readings to identify a rice portion that does not cause a large rise.