Epli (1 piece)

Reduce the portion of epli and avoid eating a second serving; smaller carbohydrate portions usually produce a lower rise.

Eat epli alongside a protein-rich food such as eggs, plain Greek yogurt, tofu, fish, or chicken rather than on its own.

Add high-fiber non-starchy vegetables, such as broccoli, spinach, peppers, zucchini, or salad, to the same meal.

If appropriate for the dish, include a small serving of lentils or chickpeas instead of additional refined starches.

Avoid sweet drinks, juice, desserts, and large amounts of bread or rice with the meal; choose water or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating, if this is safe and comfortable for you.