Vegetarian Stew (1 Cup) and Indian Appam Pancake (1 Pancake)

Reduce the appam portion (for example, have one smaller appam) and avoid eating it on an empty stomach.

Add a protein-rich side such as paneer, tofu, eggs, or unsweetened Greek yogurt to slow absorption of the meal.

Include a generous serving of non-starchy vegetables, such as spinach, okra, cauliflower, cabbage, green beans, or mushrooms, alongside the stew.

Choose a lentil or bean side—such as moong dal, masoor dal, chickpeas, or kidney beans—and keep the appam as the smaller part of the plate.

Avoid sweetened chai, fruit juice, sugary desserts, and extra rice with this meal; choose water or unsweetened tea instead.

Take an easy 10–20 minute walk after eating, and use your glucose readings to identify the appam portion that works best for you.