Quinoa (Cooked) (100 G) and English Rajma (100 G)

Reduce the quinoa portion and keep rajma as the main carbohydrate source; try about 1/3–1/2 cup cooked quinoa with a generous serving of rajma.

Pair the meal with a large salad or cooked non-starchy vegetables such as spinach, broccoli, cauliflower, okra, zucchini, or peppers; use a lemon- or vinegar-based dressing.

Add protein and healthy fat to slow absorption, such as tofu, paneer, plain Greek yogurt, eggs, fish, or a small handful of almonds or walnuts.

Avoid adding sugar, sweet chutneys, sweetened yogurt, fruit juice, or refined-flour sides such as naan, white bread, or crackers with this meal.

Eat vegetables and protein first, then rajma and quinoa, and eat slowly rather than having the grains first.

Take a 10–20 minute easy walk after eating, if safe for you, to help blunt the post-meal rise.