Coffee with Milk (1 Coffee Cup (6 Fl Oz)) and Aloo Paratha (1 Piece)

Reduce the paratha portion (for example, have one smaller paratha) and avoid adding sugar to the coffee.

Make the paratha with a higher-fiber dough by mixing whole-wheat atta with besan or barley flour, and keep the potato filling modest.

Add protein to the meal, such as plain Greek yogurt/curd, paneer, tofu, or eggs, to slow the rise after eating.

Include non-starchy vegetables with the paratha, such as cucumber, tomato, spinach, capsicum, or a mixed salad; avoid sweet chutneys and ketchup.

Use minimal oil or ghee when cooking, and choose unsweetened milk or a smaller amount of milk in coffee.

Take a 10–20 minute easy walk soon after the meal, if safe and appropriate for you.