Poha (1 piece) and Coconut water (1 piece)

Reduce the coconut water serving to a small glass (about 100–150 mL) and drink it slowly rather than on an empty stomach.

Have poha as part of a balanced meal: add tofu, eggs, or plain unsweetened yogurt to slow absorption.

Mix plenty of non-starchy vegetables into poha, such as spinach, peas, beans, capsicum, or cauliflower; keep potato out.

Add a small portion of peanuts, almonds, or seeds to poha for fat, protein, and fiber.

Make the poha portion smaller and avoid a second serving; use a larger plate share for vegetables and protein instead.

Take a 10–20 minute easy walk after eating, and monitor your response to identify a coconut-water and poha portion that works for you.