Chapati (Aashirvaad) (1 Serving) and Cooked Green Cabbage (Fat Added in Cooking) (1 Cup)

Reduce the chapati portion (for example, have one smaller chapati) and increase the cooked cabbage or other non-starchy vegetables on the plate.

Choose chapati made with 100% whole-wheat atta, preferably mixed with fiber-rich ingredients such as wheat bran, chickpea flour, or ground flaxseed; avoid refined-flour chapatis.

Add a protein source to the meal, such as dal, chickpeas, paneer, tofu, eggs, fish, or plain unsweetened yogurt, rather than eating chapati mainly with vegetables.

Keep added cooking fat in cabbage moderate and use unsaturated options such as mustard, groundnut, or olive oil; avoid pairing the meal with fried sides or creamy sauces.

Eat the cabbage and protein first, then the chapati, and eat slowly to reduce the speed of glucose rise.

Take a gentle 10–20 minute walk after the meal, if safe for you, and use your glucose readings to identify the chapati portion that works best.