English Toor Dal (1 Cup)

Reduce the toor dal portion and measure your response: start with about 1/2 cup cooked rather than a large bowl.

Eat the dal with plenty of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or zucchini to add fiber and volume.

Pair it with protein and healthy fat, such as tofu, eggs, plain Greek yogurt, or a small handful of nuts, rather than eating the dal mostly with starches.

Avoid combining the dal meal with large portions of white rice, refined flour breads, sugary drinks, or desserts; choose a smaller serving of quinoa or barley if you want a grain.

Have the dal as part of a mixed meal and eat vegetables/protein first, then the dal, rather than having it alone on an empty stomach.

Take a 10–20 minute easy walk after the meal and track your glucose at your usual post-meal check time to identify your best portion size.