Boiled Egg (1 Large) and Wheat Chapati (1 piece)

Keep the boiled egg, but reduce the wheat chapati portion (for example, have one smaller chapati instead of multiple).

Eat the egg and chapati with a generous serving of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, or cucumber.

Add a small serving of lentils or chickpeas to the meal and reduce the chapati accordingly; their fiber and protein can slow the rise.

Include a small portion of plain unsweetened yogurt or raita, avoiding added sugar.

Add healthy fats in modest amounts, such as a few almonds, walnuts, or a teaspoon of olive or mustard oil with vegetables.

Take a 10–20 minute easy walk after eating, if medically appropriate, and avoid sweet drinks or desserts with the meal.