English Moong Dal Chilla (1 Piece) and Chai (1 Teacup (6 Fl Oz))

Make chai without sugar, honey, jaggery, or sweetened syrups; use unsweetened milk or a smaller amount of milk instead.

Keep the moong dal chilla portion smaller and avoid adding rice flour, refined flour, potato, or sugary sauces to the batter or filling.

Add more non-starchy vegetables to the chilla, such as spinach, fenugreek leaves, bell pepper, onion, tomato, cabbage, or zucchini, to increase fiber and slow absorption.

Include a protein-rich side such as plain unsweetened Greek yogurt, paneer, tofu, or eggs, and avoid sweetened yogurt or chutneys.

Use a modest amount of fat while cooking, such as olive oil, mustard oil, or ghee, rather than making the chilla very oily.

Take a 10–20 minute easy walk after eating and check your response with your usual glucose-monitoring method to identify the portion that works best for you.