Ragi Mudde (1 Piece), Lamb or Mutton with Gravy (Mixture) (1 Cup) and White Rice (1 Cup, Cooked)

Avoid combining two large starch portions in one meal; choose either a small ragi mudde or a small serving of quinoa instead of white rice.

Make the lamb or mutton gravy less thick by avoiding flour- or starch-based thickeners, and limit added sugar.

Fill at least half the plate with non-starchy vegetables such as spinach, okra, cauliflower, beans, cabbage, or salad before eating the starch portion.

Add a serving of lentils, chickpeas, or kidney beans to increase fiber and make the meal more filling, allowing a smaller starch serving.

Start with vegetables and protein, eat the starch last, and eat slowly to reduce the speed of the rise.

Take a 10–20 minute easy walk soon after the meal, if medically appropriate.