Besan cheela (1 piece)

Reduce the besan portion and make a thinner cheela; pair it with a larger serving of non-starchy vegetables such as spinach, methi, zucchini, capsicum, cabbage, or mushrooms.

Add protein to the batter or filling, such as paneer, tofu, egg, or plain unsweetened Greek yogurt, and avoid sweetened yogurt.

Include a small amount of fat, such as avocado, nuts, seeds, or a measured amount of oil, rather than eating the cheela on its own.

Avoid pairing it with potato filling, sweet chutneys, sugary drinks, or large portions of rice-based sides; choose mint-coriander chutney without added sugar instead.

Eat the cheela after a vegetable salad or alongside cucumber, tomato, and leafy greens to slow the rise in glucose.

Take a 10–20 minute easy walk soon after eating, and monitor whether one cheela rather than two gives a steadier response.