Plain Paratha (1 Piece) and Boiled Egg (1 Large)

Keep the boiled egg, but reduce the plain paratha portion to a half or one small piece and avoid adding sugar-containing sides or drinks.

Replace plain paratha more often with a chickpea-flour cheela or a barley-based roti, which typically has a gentler effect on post-meal glucose.

Add a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cucumber, or mixed salad before or alongside the meal.

Include a small portion of unsweetened plain yogurt or paneer with the meal to increase protein and slow digestion.

Use minimal oil or ghee when preparing the flatbread, and avoid pairing it with potato fillings, sweet chai, juice, or sweets.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.