Poha - dry homemade poha (1 plate)

Reduce the dry poha portion and avoid having it as a standalone meal; add volume with non-starchy vegetables such as peas in a small amount, spinach, capsicum, cabbage, carrots, beans, or cauliflower.

Pair poha with a substantial protein source, such as eggs, paneer, tofu, unsweetened Greek yogurt, or plain curd, rather than adding extra potato or sweetened sides.

Add healthy fats and fibre to slow absorption: use a measured amount of peanuts, almonds, chia seeds, flaxseed, or coconut, and include plenty of vegetables.

Avoid common spike-amplifiers in poha, including potatoes, sugar, sweet chutneys, large amounts of sev, sweetened tea, juice, and sugary beverages.

Eat the protein and vegetables first, then the poha slowly; a 10–20 minute easy walk after the meal may also help reduce the rise.

Check whether a smaller serving at breakfast versus lunch changes your response, and discuss repeated large spikes with your clinician or diabetes educator.