Oats Idli (MTR) (1 Serving)

Reduce the oats idli portion and avoid having it alone; pair it with protein-rich sides such as unsweetened Greek yogurt, paneer, eggs, or tofu.

Add high-fiber, non-starchy vegetables to the meal, such as spinach, bell peppers, mushrooms, broccoli, or cucumber salad.

Choose a protein-and-vegetable starter 10–15 minutes before the idli, such as a small bowl of sprouts with cucumber or sautéed vegetables with tofu.

Make the idli batter with more lentils or split black gram and less oats; avoid adding rice flour, semolina, potato, or sugar.

Have coconut chutney without added sugar and include roasted chana or a lentil-based sambar with plenty of vegetables.

Take a 10–20 minute easy walk after eating, and avoid sweet drinks, fruit juice, or dessert alongside the meal.