Horse Gram (Athanya) (1 Serving)

Keep the horse gram portion modest and avoid eating it as a large, dense serving.

Soak it overnight, discard the soaking water, and cook it thoroughly; choose whole cooked horse gram rather than flour-based or processed preparations.

Pair it with plenty of non-starchy vegetables such as spinach, okra, cauliflower, broccoli, cucumber, or leafy salad.

Include protein and healthy fat with the meal, such as tofu, eggs, plain unsweetened yogurt, paneer, nuts, or seeds.

Avoid combining it with rapidly absorbed starches or sweetened foods; skip large portions of white rice, refined breads, sugary chutneys, and sweet drinks alongside it.

Eat slowly and take a 10–20 minute easy walk after the meal if this is safe for you.