Chapati (1 Piece) and Chicken (100 G)

Reduce the chapati portion (for example, have 1 small chapati instead of 2) and avoid adding rice, potatoes, or sugary drinks in the same meal.

Choose a thinner, smaller chapati made from whole-wheat atta, ideally with added fiber-rich ingredients such as psyllium husk or ground flaxseed.

Keep the chicken portion generous and prepare it grilled, baked, or in a minimally sweetened curry; avoid breaded or sugar-heavy sauces.

Add a large serving of non-starchy vegetables such as spinach, okra, cauliflower, broccoli, cabbage, or mixed salad before or alongside the chapati.

Include a small serving of lentils, chickpeas, or beans if tolerated, while reducing chapati further to keep the meal’s starch load lower.

Take a 10–20 minute easy walk after the meal and check your glucose response to identify the chapati portion that works best for you.