Chapathi 3 (1 piece)

Reduce the portion from 3 chapathis to 1–2, and eat slowly rather than having them all at once.

Choose chapathis made with higher-fibre atta, such as barley flour or chickpea flour blended with whole-wheat flour, instead of refined flour.

Pair the chapathis with a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or beans.

Add protein to the meal, such as lentils, chickpeas, eggs, paneer, tofu, fish, or chicken; avoid sweetened sauces.

Include a small portion of healthy fat, such as almonds, walnuts, avocado, olive oil, or unsweetened peanut butter.

Take a 10–20 minute easy walk soon after the meal, if safe for you, and avoid sugary drinks or dessert with the chapathis.