Upma (1 Serving (120g)) and Sandwich (1 Sandwich)

Reduce the sandwich or upma portion and avoid having both in the same meal; add a side of eggs, tofu, paneer, or plain Greek yogurt instead.

Choose a sandwich filling built around vegetables, egg, tofu, or paneer, and skip sweet sauces, ketchup, sugary drinks, and dessert with the meal.

For upma, use a smaller serving and bulk it up with non-starchy vegetables such as spinach, beans, capsicum, cauliflower, or mushrooms; include peanuts or a side of plain yogurt.

Eat protein and vegetables first, then the sandwich or upma slowly; this can blunt the rise compared with eating the starch alone.

Take a 10–20 minute easy walk soon after eating, if safe for you and permitted by your clinician.

If large rises happen repeatedly or readings are very high, discuss the meal pattern and medication timing with your diabetes clinician.