Papaya (1 Medium (5 1/8 Inches Long X 3 Inches Dia)) and Poha (1 Cup)

Reduce the portion of poha and papaya; avoid having either on an empty stomach, and consider eating them at separate meals rather than together.

Add protein to the meal, such as eggs, plain Greek yogurt, paneer, tofu, or unsweetened soy yogurt, to slow digestion.

Increase non-starchy vegetables in the poha, such as peas, spinach, capsicum, beans, cauliflower, or cabbage; use more vegetables than poha by volume.

Add healthy fats and fiber: include peanuts, almonds, walnuts, chia seeds, or flaxseed, while keeping added oil moderate.

Choose a smaller serving of papaya and pair it with nuts or plain yogurt instead of eating it alone; avoid juices, sweetened yogurt, sugar, jaggery, or sweet drinks with the meal.

Take a 10–20 minute easy walk after eating and monitor your response; if spikes remain large, discuss portions and medication timing with your clinician.