Ragi Vermicelli (Aachi) (1 Serving), Punjabi Chole (Gits) (1 Serving) and Fried Egg (1 Medium)

Keep the fried egg and Punjabi chole portions moderate, but reduce the ragi vermicelli portion; it is likely the main contributor to the rise.

Replace part or all of the vermicelli with cooked quinoa or a larger serving of non-starchy vegetables such as spinach, broccoli, cucumber, or tomato.

Start the meal with a salad of leafy greens, cucumber, and tomato dressed with lemon or vinegar, then eat the egg and chole before any vermicelli.

Avoid adding sugar, sweet chutneys, sugary drinks, or large amounts of high-carbohydrate sauces alongside the meal.

Add a 10–20 minute easy walk after eating to help reduce the post-meal rise.

Check your response by testing at the same time after similar meals; adjust the vermicelli portion first if the rise persists.