English Moong Dal Chilla (1 Piece) and Almonds (1 Almond)

Keep the almond portion modest (about 10–15 almonds) and avoid honey-roasted, candied, or flour-coated almonds.

Make the chilla mostly moong dal with added non-starchy vegetables such as spinach, zucchini, capsicum, onion, or tomato; avoid adding rice flour, refined flour, or potato to the batter.

Have the chilla with a protein-rich side such as plain unsweetened Greek yogurt, paneer, tofu, or egg, rather than sweet chutneys or sugary drinks.

Use a smaller chilla serving and eat slowly; if still hungry, add salad or cooked non-starchy vegetables instead of another chilla.

Choose unsweetened mint-coriander chutney, tomato chutney without added sugar, or plain yogurt; limit dates, sweet sauces, and large amounts of coconut chutney.

Take a 10–20 minute easy walk after the meal and track whether almond quantity, chilla size, or added ingredients are driving the rise.