South indian thali (36gm carbs, 7.2gm fat, 16.8gm protien) (1 Serving)

Reduce the rice portion and increase sambar made with lentils plus non-starchy vegetables such as okra, spinach, cauliflower, or cabbage.

Eat vegetables and protein-rich dishes first, then have the rice last; this can slow how quickly the meal raises glucose.

Include plain unsweetened yogurt or curd with the meal, and avoid sweetened lassi, dessert, and sugar-containing beverages.

Choose dishes with lentils, chickpeas, or beans—such as sambar, chana, or dal—rather than adding extra rice, dosa, vada, or potato-based sides.

Avoid having the thali when very hungry; a small pre-meal portion of plain yogurt or a handful of nuts can help reduce rapid eating and large portions.

Take a 10–20 minute easy walk soon after eating, and use your glucose readings to identify the rice portion and dishes that work best for you.