Indian food (1 piece)

Start the meal with a salad or cooked non-starchy vegetables such as cucumber, tomato, spinach, okra, cauliflower, or cabbage before eating starches.

Choose smaller portions of rice, naan, roti, potatoes, and sweets; avoid sugary drinks such as sweet lassi, soda, and sweetened chai.

Build the plate around protein-rich dishes such as dal, chana, rajma, paneer, eggs, fish, or chicken, and add plenty of vegetables.

Prefer whole-grain options such as barley or steel-cut oats when available, or use cauliflower rice instead of a large serving of white rice.

Pair carbohydrate-containing foods with plain unsweetened yogurt, nuts, or seeds to slow the rise in blood sugar.

Take a 10–20 minute easy walk after the meal, if it is safe for you to do so.