Poha (1 Cup) and Espresso Coffee (1 Espresso Cup (2 Fl Oz))

Have the espresso after, not before, a balanced meal; caffeine on an empty stomach can amplify glucose responses in some people.

Try a smaller, unsweetened espresso or switch to decaf for several days and compare your post-meal readings; avoid sugar, syrups, sweetened creamer, and condensed milk.

Reduce the poha portion and add protein such as eggs, plain Greek yogurt, tofu, paneer, or unsweetened curd.

Bulk up poha with non-starchy vegetables such as peas, spinach, capsicum, beans, carrots, cabbage, or cauliflower, and include peanuts or seeds for added fiber and fat.

Choose thicker, less-processed flattened rice when available, and avoid pairing poha with potato, sweet drinks, or sugary chutneys.

Take a 10–20 minute easy walk starting soon after the meal, and use your glucose readings to identify the coffee-and-poha portion that works best for you.