Millet (Cooked) (100 G) and Fish Curry (1 Cup)

Reduce the cooked millet portion and increase the fish and non-starchy vegetables in the meal, such as spinach, okra, cauliflower, eggplant, or green beans.

Eat the fish curry and vegetables first, then have the millet last; slowing the meal and chewing thoroughly can also help flatten the rise.

Use a curry recipe without added sugar, sweetened coconut milk, fruit chutneys, or large amounts of potato; build flavor with tomato, tamarind, ginger, garlic, spices, and herbs instead.

Add a fiber-rich side such as lentils, chickpeas, or a salad with cucumber, leafy greens, and a lemon-olive-oil dressing, while keeping the millet serving modest.

Choose firmer, less processed millet preparations and avoid overcooking it into a soft porridge-like texture.

Take a gentle 10–20 minute walk after the meal, if appropriate for you, rather than remaining sedentary.