English Medu Vada (1 Piece) and Upma (1 Serving (120g))

Reduce the portion: have one small medu vada and a smaller serving of upma rather than a full plate of both.

Eat protein and fiber first, such as plain unsweetened yogurt, eggs, or a bowl of sambar with extra lentils and non-starchy vegetables, before the vada and upma.

Add more non-starchy vegetables to the upma, such as spinach, beans, carrots, peas, or cauliflower, and limit added potatoes.

Choose sambar and coconut chutney in place of sweet chutneys or sugary drinks; avoid juice, sweet tea, and dessert with this meal.

Slow down and avoid eating the vada and upma on an empty stomach; pairing them with a salad or vegetable side can lessen the rise.

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