Pongal - Pongal (1 cup)

Reduce the Pongal portion and avoid second servings; use more moong dal and less rice when preparing it.

Choose a version made with brown basmati rice or steel-cut oats, and add vegetables such as spinach, beans, carrots, or cauliflower.

Eat Pongal with protein and healthy fats, such as plain unsweetened curd, eggs, paneer, tofu, or a small handful of nuts.

Start the meal with a salad or non-starchy vegetables, then eat the Pongal slowly rather than on an empty stomach.

Avoid pairing Pongal with sweet chutneys, sugar, fruit juice, sweet coffee, or dessert; choose sambar and unsweetened coconut chutney instead.

Take a gentle 10–20 minute walk after eating and check your glucose response to refine your portion size.