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

Reduce the serving size of sweet pongal and rice pongal; avoid taking a second helping, especially when they are made with white rice or jaggery.

For sweet pongal, use quinoa or steel-cut oats as the base, sweeten lightly with a small amount of jaggery, and add cinnamon, cardamom, almonds, or walnuts for more fibre and fat.

For savoury pongal, replace some or all of the white rice with quinoa and increase the proportion of moong dal; include vegetables such as spinach, beans, cauliflower, or bottle gourd.

Eat pongal after a protein- and fibre-rich starter such as plain curd, paneer, eggs, or a salad with cucumber and tomatoes rather than on an empty stomach.

Avoid pairing pongal with sugary drinks, sweetened coffee or tea, extra jaggery, or dessert; choose water, unsweetened tea, or buttermilk instead.

Take a 10–20 minute easy walk soon after eating, and consider checking your glucose response to identify a portion size that works for you.