Methi Paratha (1 Piece) and Aloo Sabzi (1 Cup)

Reduce the potato portion in the sabzi and increase non-starchy vegetables such as spinach, cauliflower, okra, cabbage, or bottle gourd.

Have one smaller methi paratha, made with whole-wheat flour and minimal oil, rather than multiple parathas.

Add a protein side such as unsweetened curd, paneer, tofu, eggs, or a small bowl of lentils to slow the rise after the meal.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, without sweet dressings.

Avoid pairing this meal with rice, sweetened drinks, fruit juice, or dessert; choose water, plain buttermilk, or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, if medically appropriate.