Khichadi - Rice & Dal (1 cupcooked)

Make khichadi with a smaller grain portion and a larger proportion of moong dal or masoor dal; this increases protein and fiber while reducing the carbohydrate load.

Replace some or all of the rice with barley or quinoa, and keep the texture thick rather than watery to support slower digestion.

Add plenty of non-starchy vegetables such as spinach, cauliflower, zucchini, okra, cabbage, or green beans to the khichadi.

Eat a modest serving and pair it with plain unsweetened yogurt or paneer for additional protein; avoid sweetened curd or sugary drinks alongside the meal.

Start the meal with a salad of cucumber, tomato, and leafy greens, then eat the khichadi slowly rather than having it as the first and only item.

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