Aloo Paratha (1 Piece) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce the portion to one small paratha and avoid eating it on an empty stomach.

Choose a paratha made with barley flour or besan, with a paneer, spinach, cauliflower, or mixed-vegetable filling instead of a potato-heavy filling.

Eat the paratha with plain unsweetened yogurt or paneer and a generous serving of non-starchy vegetables such as cucumber, tomato, leafy greens, or okra.

Prepare it with minimal oil or ghee; avoid extra butter, pickle with added sugar, and fried sides.

Have tea without sugar, or use a non-caloric sweetener; keep the milk portion modest.

Take a 10–20 minute easy walk after the meal and monitor your glucose response to refine portion size.