Sooji (1 piece)

Reduce the sooji portion and avoid eating it alone; use it as a smaller component of the meal rather than the main bulk.

Add substantial non-starchy vegetables such as spinach, cauliflower, zucchini, mushrooms, peppers, or cabbage to the dish.

Pair sooji with protein and fiber from lentils, chickpeas, or beans; for example, have a lentil-based side with a smaller serving of upma.

Include a small serving of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, and avoid added sugar or sweet toppings.

Choose a savory preparation with vegetables and legumes instead of sweet sooji dishes, desserts, or sweetened beverages alongside it.

Take a 10–20 minute easy walk soon after eating, and check your glucose response to identify a portion size that works better for you.