Poha (1 piece)

Reduce the serving size of poha and avoid having it on an empty stomach; pair it with a substantial protein source instead.

Add protein such as eggs, paneer, tofu, or unsweetened Greek yogurt to the meal to slow glucose absorption.

Bulk up the meal with non-starchy vegetables such as spinach, capsicum, tomatoes, mushrooms, cucumber, or broccoli.

Include a small portion of healthy fats, such as peanuts, almonds, walnuts, chia seeds, or flaxseeds, while keeping added oil moderate.

Avoid adding sugar, sweetened drinks, fruit juice, or large amounts of potato to the meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating and monitor your response; discuss repeated large spikes with your clinician or diabetes educator.