Idli (1 Piece) and Sambar (1 Serving (240g))

Reduce the idli portion, such as having 1–2 small idlis instead of a large serving, and avoid second helpings.

Choose idlis made with oats, besan, or a higher proportion of split black gram rather than predominantly polished rice.

Eat a protein-rich side first, such as eggs, tofu, paneer, or unsweetened Greek yogurt, before the idli.

Increase the vegetable and lentil content of sambar; include options such as okra, eggplant, spinach, bottle gourd, or beans, and avoid adding sugar.

Add a side of non-starchy vegetables or salad, such as cucumber, tomato, cabbage, or leafy greens, to slow the meal’s effect on glucose.

Take a 10–20 minute easy walk after eating and monitor your own response to different idli portions and recipes.