Tehri (1 cup)

Reduce the Tehri portion and add more non-starchy vegetables such as cauliflower, spinach, green beans, okra, capsicum, or cabbage.

Prepare Tehri with parboiled basmati rice or brown basmati rice, and keep potatoes minimal or replace them with cauliflower, peas in a modest amount, or extra beans.

Add a protein side such as plain unsweetened yogurt, paneer, eggs, chicken, fish, tofu, or dal; this can slow the rise after the meal.

Eat a salad or cooked vegetables first—such as cucumber, tomato, lettuce, cabbage, or spinach—before starting the Tehri.

Avoid sweet drinks, fruit juice, desserts, and extra rice or naan with the meal; choose water, unsweetened tea, or buttermilk instead.

Take a gentle 10–20 minute walk after eating, if safe for you; if spikes remain large, discuss portions and medication timing with your clinician.