English Indian Daliya Porridge (100 G) and Curd (Amul) (1 Serving)

Reduce the daliya portion and increase plain, unsweetened curd; avoid sugar, jaggery, honey, dates, raisins, or sweetened fruit toppings.

Prepare the porridge thicker rather than watery and choose coarse, minimally processed daliya instead of finely milled or instant versions.

Add protein and fat to the meal, such as unsweetened Greek yogurt, paneer, tofu, chia seeds, or a small handful of almonds or walnuts.

Mix in non-starchy vegetables such as spinach, methi, cauliflower, beans, capsicum, or mushrooms; or serve the porridge with a side salad.

Include a small serving of cooked lentils, chickpeas, or moong dal alongside the meal rather than having daliya mainly by itself.

Eat slowly and take a 10–20 minute easy walk after the meal; use your glucose readings to identify the daliya-and-curd portion that works best for you.