English Indian Pongal Rice (1 Serving (220g))

Reduce the pongal rice portion and add extra moong dal, which slows carbohydrate absorption while keeping the dish familiar.

Eat the pongal with a side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or cucumber salad.

Include a protein accompaniment, such as eggs, paneer, plain unsweetened yogurt, or grilled fish, before or alongside the pongal.

Use less rice and more split moong dal when preparing pongal; avoid adding potatoes, sweetened chutneys, or sugary drinks to the meal.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.

Avoid having pongal when very hungry; start with vegetables or protein and eat slowly to help limit the rise.