Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and English Indian Pongal Rice (1 Serving (220g))

Reduce the pongal rice portion and add more protein such as plain Greek yogurt, eggs, tofu, paneer, or unsweetened dal; eat the protein and non-starchy vegetables first.

Prepare pongal with a smaller rice share and more moong dal, vegetables, ginger, pepper, cumin, and a measured amount of ghee; avoid adding potatoes or extra rice.

Choose low-starch sides such as okra, spinach, cauliflower, cabbage, mushrooms, cucumber, tomato, or green beans rather than fried accompaniments.

Have tea without sugar, or gradually reduce the sugar; use a smaller amount of milk and avoid biscuits, rusk, or other sweet snacks alongside it.

Take a 10–20 minute easy walk after the meal, if safe for you, and avoid sitting continuously right afterward.

If large spikes continue, check portion sizes and timing with your clinician or diabetes educator, especially if you use glucose-lowering medication.