Kose (1 piece)

Keep the Kose portion moderate and avoid adding sugar, sweet sauces, or large amounts of refined flour or rice alongside it.

Pair Kose with protein such as eggs, tofu, paneer, fish, chicken, or unsweetened Greek yogurt to slow the rise in blood sugar.

Add healthy fats in modest amounts, such as avocado, nuts, seeds, olive oil, or peanut butter without added sugar.

Include high-fiber sides such as lentils, chickpeas, beans, non-starchy vegetables, or a small serving of barley.

Eat Kose after protein and vegetables rather than starting the meal with starches or sweets.

Take a 10–20 minute easy walk after eating, if this is safe for you.