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

Reduce the poha portion and bulk it up with extra onion, peas, carrots, beans, lemon, and peanuts; keep added potato, sev, sugar, and sweet chutneys out.

Eat a protein-rich side first, such as eggs, plain unsweetened Greek yogurt, paneer, or roasted chana, then have the poha rather than eating it alone.

Make tea without sugar or jaggery; use a smaller amount of milk and avoid biscuits, rusk, or other refined-flour snacks alongside it.

Consider replacing some or all of the poha with vegetable besan chilla, moong-dal chilla, or steel-cut oats cooked with vegetables and peanuts.

Add a 10–20 minute easy walk after the meal, preferably starting within 30 minutes of finishing.

If spikes continue despite these changes, check portion size and discuss your readings with a clinician or diabetes dietitian.