Paneer (1 piece)

Choose plain, unsweetened paneer and avoid paneer dishes made with sugary sauces, sweetened marinades, honey, or large amounts of refined-flour gravy thickeners.

Reduce the paneer portion and pair it with a larger serving of non-starchy vegetables such as spinach, broccoli, cauliflower, zucchini, mushrooms, or bell peppers.

Eat paneer as part of a balanced meal with fiber-rich options such as lentils, chickpeas, or beans in a modest portion, rather than with white rice, naan, or other refined grains.

Add a high-fiber starter, such as a leafy salad with cucumber, tomatoes, and unsweetened yogurt dressing, before eating the paneer dish.

Take a 10–20 minute easy walk after the meal, if this is safe and appropriate for you.

Compare your response to different preparations—plain grilled paneer, paneer with vegetables, and restaurant curries—to identify whether added ingredients rather than paneer itself are driving the rise.