Chapathi (1 piece)

Reduce the chapathi portion: try one small chapathi instead of multiple, and avoid eating it on an empty stomach.

Pair chapathi with a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, broccoli, cucumber, or tomato.

Add protein and fat to the meal, such as eggs, paneer, tofu, plain unsweetened yogurt, fish, or chicken, rather than having chapathi with potato-based dishes.

Choose lentil, chickpea, or bean curries as the accompaniment; keep the gravy low in added sugar and starch.

Eat vegetables and protein first, then eat the chapathi slowly; avoid seconds and allow time before deciding whether you are still hungry.

Take a 10–20 minute easy walk after the meal, if safe for you, and monitor your glucose response to identify a portion that works for you.