Chapati (1 Piece) and Bell Peppers (1 Medium (Approx 2 3/4 Inches Long, 2 1/2 Inches Dia))

Pair the meal with protein and healthy fat, such as plain Greek yogurt, eggs, tofu, or a small handful of nuts, to slow digestion and reduce rapid glucose changes.

Use a smaller portion of chapati and increase the proportion of non-starchy vegetables, including bell peppers, leafy greens, broccoli, or cauliflower.

Choose chapati made from whole-wheat atta, ideally with added fiber-rich ingredients such as ground flaxseed, chickpea flour, or wheat bran.

Add a serving of legumes such as lentils, chickpeas, or beans to the meal instead of adding extra chapati.

Eat the bell peppers and protein-rich foods first, then have the chapati last; eating slowly can also help limit abrupt changes.

Take a gentle 10–15 minute walk after eating, if appropriate for you, and monitor your response to identify a tolerable chapati portion.