Peanuts (100 G) and Ragi Mudde (1 Piece)

Reduce the ragi mudde portion and avoid having it alone; keep peanuts to a small handful rather than adding large amounts to the meal.

Pair the mudde with a generous serving of non-starchy vegetables such as spinach, beans, cabbage, cauliflower, okra, or bottle gourd.

Add protein such as eggs, paneer, tofu, fish, chicken, or plain unsweetened curd to slow the rise after the meal.

Choose a side of chickpeas, lentils, or moong dal instead of additional starchy foods such as rice, potatoes, or refined-flour items.

Eat vegetables and protein first, then have the ragi mudde and peanuts last; avoid sweet drinks, desserts, and fruit juice with the meal.

Take a 10–20 minute easy walk soon after eating, and check whether a smaller portion of ragi mudde produces a better response for you.