Tofu Soy Paneer (Briyas) (1 Serving)

Choose plain, unsweetened tofu soy paneer rather than flavored, marinated, or sauce-coated versions; check labels for added sugar and starches.

Keep the portion moderate and avoid pairing it with refined carbohydrates such as white rice, naan, bread, or sweet sauces.

Build the meal around non-starchy vegetables such as spinach, broccoli, cauliflower, zucchini, mushrooms, or bell peppers.

Add fiber-rich sides such as lentils, chickpeas, or black beans in a modest portion, and monitor your individual response.

Use lower-sugar seasonings such as herbs, spices, lemon, vinegar, garlic, ginger, and unsweetened yogurt instead of sweet chutneys or bottled sauces.

Take a gentle 10–20 minute walk after the meal, if appropriate for you, to help reduce the post-meal rise.