Millet Dosa (1 piece)

Reduce the dosa portion: start with 1 small or medium millet dosa instead of a large serving, and avoid seconds.

Choose a batter made with more lentils and less refined rice or starch; ferment it well and keep added sugar out of the batter.

Eat the dosa with unsweetened sambar rich in lentils and non-starchy vegetables, rather than potato masala, sweet chutneys, or sugary drinks.

Add a protein side such as plain unsweetened curd, paneer, egg, tofu, or fish to slow the rise after the meal.

Include a generous serving of non-starchy vegetables such as spinach, okra, cabbage, cauliflower, cucumber, or beans before or alongside the dosa.

Take a gentle 10–20 minute walk after eating, if this is safe for you, and use your glucose readings to identify the portion and recipe that work best.