Sambar - Sambar - Lentils and Vegetables Cooked In Tamarind, Spice and Salt, 0.67 cup (1 serving(s)) and White Rice (1 Serving (105g))

Reduce the white rice portion and increase the sambar portion, emphasizing lentils and non-starchy vegetables such as okra, spinach, eggplant, green beans, cauliflower, or cabbage.

Replace white rice with a smaller serving of basmati rice, preferably cooked, cooled, and reheated, or choose quinoa or barley.

Add a protein side such as plain Greek yogurt/curd, eggs, tofu, paneer, fish, or chicken; choose unsweetened preparations.

Include a salad or cooked vegetable starter with cucumber, tomatoes, leafy greens, cabbage, or broccoli before the rice and sambar.

Avoid adding papad, potato, sugary drinks, desserts, or extra rice to the meal; drink water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.