Ragi cookies (1 piece)

Replace ragi cookies with a snack such as plain Greek yogurt with chia seeds, which is less likely to cause a rapid rise.

If you still have the cookies, keep the serving very small and avoid eating them on an empty stomach.

Pair the snack with protein and fat, such as a boiled egg, a small handful of almonds, or paneer, rather than having cookies alone.

Choose snacks based on lentils or chickpeas, such as roasted chana or a small bowl of unsweetened hummus with vegetables.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.

Check the cookie label for added sugar, refined flour, syrups, and large serving sizes; these can outweigh the benefits of ragi.