English Medu Vada (1 Piece) and Uttapam (1 Piece)

Choose a smaller portion: for example, 1 medu vada or 1 small uttapam rather than multiple pieces, and avoid having both in the same meal.

Ask for a vegetable-heavy uttapam with onion, tomato, spinach, or capsicum, and limit potato fillings or sweet chutneys.

Pair the meal with unsweetened sambar and a side of plain Greek yogurt or curd to add protein and help slow the rise.

Start with a salad or non-starchy vegetables such as cucumber, tomato, cabbage, or leafy greens before the vada or uttapam.

Skip sweet drinks, fruit juice, and sugary coffee or tea with this meal; choose water, soda water, or unsweetened tea instead.

Take a brisk 10–20 minute walk after eating, if safe for you, rather than sitting immediately afterward.