Idli 4 (1 piece)

Reduce the portion from 4 idlis to 2, and eat slowly; check whether this keeps your post-meal glucose in your target range.

Have the idlis with a generous serving of vegetable-and-lentil sambar, emphasizing non-starchy vegetables such as okra, spinach, bottle gourd, cabbage, or beans.

Add unsweetened coconut chutney or plain curd alongside the meal, and avoid sweet chutneys, sugar, jaggery, or sweetened drinks.

Avoid having idlis alone or after a long fast; include protein such as eggs, tofu, paneer, or a small serving of chickpeas with the meal.

Take a 10–20 minute easy walk soon after eating, if this is safe for you.

Track your glucose response to different portion sizes and discuss repeated large spikes with your diabetes clinician, especially if you use glucose-lowering medication.