Tea with Milk and Sugar (1 Teacup (6 Fl Oz)), English Vada (1 Piece) and Idli (1 Piece)

Have either one English vada or a small portion of idli, rather than both in the same meal; avoid seconds.

Remove added sugar from tea; use plain tea with a small amount of milk, cinnamon, or an approved non-sugar sweetener if needed.

Start the meal with a protein option such as eggs, paneer, tofu, or plain unsweetened Greek yogurt to slow carbohydrate absorption.

Add a generous serving of non-starchy vegetables, such as cucumber, tomato, spinach, okra, cauliflower, cabbage, or mixed salad.

Avoid eating the meal on an empty stomach; include a small handful of nuts such as almonds, walnuts, or peanuts.

Take a gentle 10–20 minute walk after eating, if safe for you, and monitor your glucose response to refine portions.