Paratha (ID) (1 Serving) and Chai (1 Teacup (6 Fl Oz))

Drink chai without added sugar, honey, or sweetened creamer; use cinnamon, cardamom, or a non-caloric sweetener if needed.

Replace a large paratha with a smaller barley-flour roti or a mixed barley-and-vegetable flatbread, prepared with minimal oil.

Pair the meal with protein such as eggs, paneer, or plain unsweetened yogurt to slow the rise.

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

Avoid having chai and paratha on an empty stomach; include a small handful of nuts or seeds with the meal.

Take a 10–20 minute easy walk after eating, if safe and practical for you.