English Sabudana Khichdi (100 G) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce the sabudana khichdi portion and avoid having it as the main carbohydrate-heavy part of the meal; add more non-starchy vegetables such as spinach, beans, capsicum, or cauliflower.

Have a protein source with the meal, such as eggs, paneer, plain Greek yogurt, tofu, or unsweetened curd, to slow the rise after eating.

Replace tea with milk and sugar with unsweetened tea; if needed, use a small amount of milk and a non-sugar sweetener that you tolerate.

Avoid adding potatoes, extra peanuts in large amounts, sweet chutneys, or other starches to the khichdi; use vegetables, lemon, herbs, and spices for flavor instead.

Take a 10–20 minute easy walk soon after the meal, if safe for you, rather than sitting or lying down.

If large spikes continue despite portion and meal changes, discuss your readings, medications, and meal plan with a clinician or diabetes dietitian.