Upma (1 Serving (120g)) and Idli (1 Piece)

Reduce the serving size of idli or upma, and avoid eating either as the main bulk of the meal.

Start with a salad or cooked non-starchy vegetables such as cucumber, tomato, spinach, beans, cauliflower, or okra before the starch.

Pair idli or upma with protein and fiber: sambar with extra moong dal or chana, plain unsweetened yogurt, paneer, tofu, or eggs.

Choose vegetable-heavy upma made with more vegetables and less semolina; avoid adding potatoes, sugar, sweet chutneys, or sweet drinks.

Prefer fermented idli with sambar over idli with large amounts of coconut chutney alone, and limit the number of idlis per meal.

Take a 10–20 minute easy walk after eating, and monitor your glucose response to identify a portion that works for you.