Vasudev Adiga's - South Indian Meal (1 plate)

Ask for half the usual white-rice portion; avoid second helpings and keep gravies/sambar as the larger part of the plate.

Prioritize extra sambar with vegetables, vegetable poriyal, salad, and plain curd before starting the rice.

Skip or split dessert, sweet drinks, sweetened coffee/tea, papad, and fried add-ons such as vada or bajji.

Eat slowly and start with the vegetable and protein-rich items; have rice last and mix it with sambar rather than eating it plain.

Take a 10–20 minute easy walk soon after the meal, if safe for you.

If large spikes happen repeatedly, check portions and meal timing with your clinician, especially if you use diabetes medication.