English Medu Vada (1 Piece) and Sambar (1 Cup)

Limit medu vada to 1 small piece; avoid seconds, since the fried urad-dal batter and portion size can raise the glucose response.

Have a larger serving of vegetable-rich sambar and choose non-starchy vegetables such as okra, brinjal, spinach, cabbage, or bottle gourd.

Add a side of plain unsweetened curd or Greek yogurt to slow digestion and make the meal more filling.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon; avoid sweet chutneys or sugary drinks.

Choose vada that is smaller, less oily, and preferably air-fried or baked when possible; keep coconut chutney unsweetened and portioned.

Take a 10–20 minute easy walk soon after eating, and avoid lying down immediately after the meal.