Poha (MTR) (1 Serving) and Russian Protein (100 G)

Keep the poha serving modest and avoid adding sugar, potatoes, sweet chutneys, or sweetened drinks alongside it.

Mix the poha with plenty of non-starchy vegetables such as peas, spinach, capsicum, beans, carrot, and cauliflower to slow absorption and add fibre.

Pair the meal with a protein source such as unsweetened curd, paneer, eggs, tofu, or a sugar-free protein shake; check that the Russian protein powder has no added sugar or maltodextrin.

Add a small portion of healthy fat, such as peanuts, almonds, walnuts, chia seeds, or flaxseed, rather than eating plain poha.

Eat protein and vegetables first, then have the poha, and avoid having the protein shake sweetened with fruit juice or sugar.

Take a gentle 10–20 minute walk after eating, and use your glucose readings to adjust the poha quantity for future meals.