Vegetable Curry (1 Cup) and Quinoa (100 G)

Reduce the quinoa portion and replace part of it with non-starchy vegetables such as broccoli, cauliflower, spinach, zucchini, or mushrooms.

Choose a curry rich in non-starchy vegetables and include protein such as lentils, chickpeas, tofu, paneer, eggs, fish, or chicken.

Add healthy fats to the meal, such as avocado, olives, nuts, seeds, or a small amount of olive oil, to slow glucose absorption.

Avoid serving the curry with rice, naan, potatoes, sweetened yogurt, or sugary sauces; use cauliflower rice or extra vegetables instead.

Eat the protein and vegetables first, then have the quinoa last and in a measured portion.

Take a 10–20 minute easy walk after the meal and monitor your response to identify a quinoa amount you tolerate better.