Apples (1 Medium (2 3/4 Inches Dia) (Approx 3 Per Lb)) and English Besan Chilla (1 Piece)

Have a smaller whole apple (for example, half to one small apple) and avoid apple juice, applesauce, or dried apples.

Eat the apple after or alongside protein and fat, such as plain unsweetened Greek yogurt, a boiled egg, or a small handful of almonds.

Make besan chilla with plenty of non-starchy vegetables such as spinach, zucchini, mushrooms, bell peppers, or tomato to increase fiber and reduce the proportion of flour per serving.

Add a protein filling to the chilla, such as paneer, tofu, egg, or unsweetened Greek yogurt, and avoid sweet chutneys or sugary sauces.

Keep the chilla portion modest, eat slowly, and pair it with a cucumber or leafy salad rather than additional starches.

Take a 10–20 minute easy walk after the meal; if spikes remain large or frequent, discuss your readings and meal plan with a clinician.