Rice Idli (Hommade) (1 Serving) and Tea (1 piece)

Reduce the rice-idli portion and avoid having idli on its own; start the meal with a bowl of non-starchy vegetables such as cucumber, tomato, spinach, or sautéed okra.

Pair 1–2 idlis with protein and fat, such as plain unsweetened Greek yogurt, paneer, egg, or a small handful of almonds or peanuts.

Replace some or all rice idlis with moong-dal chilla, besan chilla, or idlis made primarily from moong dal and vegetables.

Choose unsweetened tea; skip sugar, honey, jaggery, flavored creamers, and sweet biscuits alongside it.

Use sambar with plenty of vegetables and dal, and keep coconut chutney portions moderate rather than adding potato-based sides.

Take a 10–20 minute easy walk soon after eating, and track your post-meal readings to identify a portion size that works for you.