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

Reduce the poha portion and avoid eating it as a standalone meal; use more vegetables and less flattened rice in the recipe.

Pair poha with protein such as eggs, tofu, paneer, or unsweetened Greek yogurt to slow glucose absorption.

Add fiber-rich mix-ins to poha, such as peas, spinach, carrots, cabbage, chia seeds, or ground flaxseed.

Keep papaya to a small serving and eat it after a balanced meal rather than by itself or alongside a large poha serving.

Avoid adding sugar, sweetened coconut, potatoes, or sugary drinks to the meal; use lemon, herbs, spices, and peanuts for flavor instead.

Take a 10–20 minute easy walk after eating and track your response to identify portions that work better for you.