Sambar (1 Cup)

Keep the sambar portion moderate and prioritize a thicker, vegetable- and lentil-rich preparation rather than a watery version with added starch.

Eat sambar with non-starchy vegetables such as okra, spinach, eggplant, cauliflower, cabbage, or green beans.

Pair it with protein such as plain unsweetened curd, tofu, paneer, egg, fish, or chicken to slow the rise in glucose.

Avoid having sambar with large servings of white rice, idli, dosa, vada, or sweetened drinks; choose a smaller serving of whole-grain millet or brown rice if needed.

Start the meal with a salad of cucumber, tomato, leafy greens, and a lemon-based dressing, then eat the sambar afterward.

Take a gentle 10–20 minute walk after the meal, if safe and appropriate for you.