Poha (1 Cup) and Mango (1 Mango)

Reduce the mango portion and eat it after, rather than before or alongside, a balanced meal; avoid mango juice, shakes, and dried mango.

Make poha more balanced by adding paneer, tofu, egg, or unsweetened Greek yogurt, plus vegetables such as peas, spinach, capsicum, and beans.

Use a smaller poha serving and increase the vegetable and protein portions; skip added sugar and sweet chutneys.

Add a small side of lentils or chickpeas to poha for more protein and fiber.

Choose steel-cut oats or barley for some meals instead of poha, prepared without sugar and paired with protein.

Take a 10–20 minute easy walk after eating and monitor which mango and poha portions keep your glucose response steadier.