Aloo Gobi (1 Serving (125g)) and Plain Paratha (1 Piece)

Reduce the paratha portion to half or replace it with a small whole-wheat chapati; avoid adding potato-based sides in the same meal.

Make aloo gobi with a smaller amount of potato and more cauliflower, spinach, peas, or green beans; use minimal oil and avoid added sugar.

Add a protein-rich side such as plain unsweetened yogurt, paneer, tofu, eggs, or dal to slow absorption of the meal.

Begin the meal with a salad of cucumber, tomato, leafy greens, and lemon, then eat the vegetables and protein before the paratha.

Avoid sweet drinks, juice, dessert, and sweetened chai with this meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.