Sambhar (1 serving(s)) and Uttapam (1 Piece)

Choose a smaller uttapam portion and add extra sambhar, as the lentil-and-vegetable stew is typically more balanced than increasing the rice-based portion.

Prefer uttapam made with a higher proportion of fermented lentil batter, vegetables, or millets such as ragi, rather than refined rice-heavy batter.

Add protein alongside the meal, such as plain curd, paneer, egg, tofu, or a small bowl of unsweetened Greek yogurt.

Load the sambhar with non-starchy vegetables such as okra, spinach, cabbage, bottle gourd, brinjal, beans, or carrots, and avoid adding potato.

Avoid sweet chutneys and sugary drinks; choose coconut chutney in a modest portion or tomato/onion chutney without added sugar.

Eat slowly and take a 10–20 minute easy walk after the meal to help blunt the rise.