Millet idli (1 piece)

Reduce the millet idli portion—for example, have 1–2 smaller idlis rather than a large serving—and avoid adding other starches such as rice-based sides.

Eat the idlis with a protein-rich side such as plain Greek yogurt, tofu, eggs, or unsweetened paneer to slow digestion.

Add a generous serving of non-starchy vegetables, such as spinach, okra, broccoli, cauliflower, mushrooms, or salad, before or alongside the idlis.

Choose sambar that is rich in lentils and vegetables, without added sugar or potato, instead of coconut chutney alone or sweetened accompaniments.

Include a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, with the meal if appropriate for your calorie needs.

Take a gentle 10–20 minute walk soon after eating, and use your glucose readings to identify the idli portion and meal combination that works best for you.