Ragi Mudde (1 Piece) and White Rice (1 Cup, Cooked)

Avoid eating Ragi Mudde and white rice in the same meal; choose one carbohydrate source and reduce the serving size.

Replace white rice with a modest portion of parboiled basmati rice, or choose whole legumes such as lentils, chickpeas, or kidney beans.

Pair the meal with protein such as eggs, fish, chicken, tofu, paneer, or unsweetened curd to slow glucose absorption.

Fill at least half your plate with non-starchy vegetables such as spinach, beans, cauliflower, cabbage, okra, cucumber, or salad before eating the carbohydrate.

Add healthy fats in small amounts, such as nuts, seeds, avocado, or olive oil, rather than eating the carbohydrate by itself.

Take a 10–20 minute easy walk after the meal and avoid sweet drinks, desserts, or second servings.