Moong dal (1 piece)

Keep the moong dal portion moderate and avoid having it as a large bowl by itself; spread carbohydrate intake more evenly across the meal.

Pair moong dal with protein such as paneer, tofu, eggs, fish, or unsweetened Greek yogurt to slow digestion.

Add plenty of non-starchy vegetables—such as spinach, broccoli, cauliflower, okra, cabbage, or salad—to increase fiber and meal volume.

Limit or skip high-starch accompaniments with the dal, especially large servings of white rice, naan, roti, potatoes, or sweet drinks.

Cook the dal with a modest amount of healthy fat, such as olive oil, mustard oil, or ghee, and include nuts or seeds like almonds, walnuts, chia, or flax if suitable for you.

Take a 10–20 minute easy walk soon after eating, and monitor your response to identify the portion size that works best for you.