Chai (1 Teacup (6 Fl Oz)) and Dal Paratha (1 Piece)

Have chai without added sugar, honey, jaggery, syrups, or sweetened creamers; use unsweetened milk if desired.

Limit the dal paratha to a smaller portion, such as one medium paratha, and avoid adding potato fillings or sugary chutneys.

Add a side of plain Greek yogurt or unsweetened curd to slow the rise after the meal.

Include a small handful of almonds, walnuts, or peanuts with the meal instead of biscuits, toast, or other refined-flour sides.

Choose a dal-heavy filling and pair the paratha with non-starchy vegetables such as spinach, cauliflower, okra, or cucumber.

Take a 10–20 minute easy walk soon after eating, if safe for you, and use your glucose readings to identify the portion size that works best.