English Puttu (1 Cup)

Reduce the puttu portion and avoid second helpings; eat slowly and check how your glucose responds to the smaller serving.

Pair puttu with protein such as eggs, fish, chicken, tofu, or plain unsweetened Greek yogurt rather than sweet sides or sugary drinks.

Add a generous serving of non-starchy vegetables, such as spinach, okra, cabbage, cauliflower, cucumber, or green beans, before or alongside the meal.

Choose a savory lentil or chickpea curry with minimal added sugar, and limit potato-based or sweet accompaniments.

Include a small amount of fat, such as avocado, nuts, seeds, or unsweetened coconut, to make the meal more filling and slow absorption.

Take an easy 10–20 minute walk after eating, if this is safe for you; if large spikes continue, discuss meal adjustments and medication timing with your clinician.