Kanda Poha (1 Cup) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Choose a smaller carbohydrate portion and add a protein-rich side such as boiled eggs or unsweetened plain curd before or alongside breakfast.

Replace sweetened milk tea with tea made with milk but no added sugar; if needed, reduce sugar gradually over 1–2 weeks rather than stopping abruptly.

Use a breakfast alternative such as moong-dal chilla with vegetables, which is likely to cause a gentler rise than a rice-flake-based meal.

Add plenty of non-starchy vegetables—such as spinach, capsicum, tomato, cabbage, or beans—to increase fibre and slow digestion.

Include a small handful of peanuts, almonds, or walnuts with breakfast, while keeping the serving modest because they are calorie-dense.

Take a 10–20 minute easy walk after eating, and check your glucose response at the timing advised by your clinician to identify the portions that work best for you.