Uttapam (1 Piece) and Idli (1 Piece)

Reduce the portion: start with 1–2 small idlis or one small uttapam, eat slowly, and avoid seconds until you have waited 15–20 minutes.

Have protein and fiber first or alongside the meal, such as eggs, paneer, tofu, unsweetened yogurt, or a generous serving of non-starchy vegetables.

Choose vegetable-heavy uttapam with onion, tomato, spinach, capsicum, cabbage, or mushrooms, and ask for minimal added oil.

Pair idli with sambar that contains plenty of vegetables and lentils; limit coconut chutney portions if it is sweetened or served in large amounts.

Avoid adding potato filling, sweet drinks, fruit juice, sugar-sweetened coffee/tea, or dessert to the same meal.

Take a 10–20 minute easy walk soon after eating, if this is safe for you; monitor your response and discuss repeated large spikes with your clinician.