Homemade - Spicy Pongal (1 cupcooked)

Use a smaller serving of pongal and avoid second helpings; add extra moong dal and reduce the rice-to-dal ratio when preparing it.

Pair the pongal with a generous portion of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or beans.

Include a protein side such as plain unsweetened yogurt, tofu, paneer, eggs, or grilled chicken to slow the rise in blood sugar.

Avoid pairing it with sweet chutneys, sugary drinks, juice, or dessert; choose water, unsweetened tea, or buttermilk instead.

Start the meal with a salad or cooked vegetables, then eat the pongal after the protein and vegetables.

Take an easy 10–20 minute walk after eating, if appropriate for your health and mobility.