Chapati (1 piece) and Chapati (1 piece)

Reduce the chapati portion (for example, have 1 smaller chapati instead of 2) and avoid eating it on an empty stomach.

Choose a higher-fibre chapati made with barley flour, chickpea flour, or a smaller proportion of whole-wheat flour blended with these flours.

Eat chapati with protein such as dal, chana, rajma, tofu, paneer, eggs, fish, or chicken rather than with potato-based dishes.

Fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, broccoli, eggplant, or salad before eating chapati.

Add healthy fats in modest amounts, such as nuts, seeds, avocado, or olive/mustard oil, alongside the meal to slow absorption.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks, sweets, or fruit juice with chapati.