Idli with sambar (1 piece)

Start with a bowl of vegetable-rich sambar, emphasizing lentils and non-starchy vegetables, before eating the rest of the meal.

Add a protein side such as eggs, paneer, tofu, or unsweetened Greek yogurt to slow glucose absorption.

Include a small serving of salad or cooked non-starchy vegetables, such as cucumber, tomato, spinach, okra, cauliflower, or beans.

Keep the starch portion smaller and avoid second helpings; increase sambar and vegetable portions instead.

Take a 10–20 minute easy walk beginning soon after the meal, if this is safe and practical for you.

Avoid sweet drinks, fruit juice, sweetened coffee or tea, and desserts with this meal; choose water or unsweetened beverages instead.