Chapati (Aashirvaad) (1 Serving) and Cooked Beets (1 Cup, Whole)

Reduce the chapati portion (for example, have one small chapati instead of multiple) and avoid adding sugar, jaggery, or sweet sauces to the meal.

Replace some or all wheat chapati with a chapati made from barley flour, chickpea flour, or a barley–chickpea flour blend.

Keep cooked beetroot to a small serving and combine it with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or leafy salad.

Add a protein-rich side such as lentils, chickpeas, kidney beans, tofu, eggs, fish, or plain unsweetened yogurt before or alongside the chapati and beets.

Include healthy fats in modest amounts, such as nuts, seeds, avocado, or olive oil, rather than eating the chapati and beets alone.

Take a 10–20 minute easy walk after the meal and check your glucose response to adjust portions next time.