English Indian Sambar Rice (1 Cup)

Reduce the rice portion and increase the sambar portion, prioritizing its lentils and non-starchy vegetables such as okra, eggplant, spinach, green beans, and cabbage.

Use cooked and cooled basmati rice, then reheat it if desired; keep the serving modest and avoid adding potato to the sambar.

Choose brown basmati rice or parboiled basmati rice in place of regular white rice when possible.

Add a side of plain unsweetened curd or raita with cucumber, tomato, and herbs; avoid sweetened yogurt.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, without sweet chutneys.

Take a 10–20 minute easy walk after eating and avoid pairing the meal with sugary drinks, dessert, or large amounts of fruit.