Chapati (1 Piece) and Cooked Green String Beans (1 Cup, Ns As To From Fresh, Frozen, Or Canned)

Keep the chapati portion modest, such as one medium thin chapati, and avoid adding extra flour-based sides in the same meal.

Choose chapati made from whole-wheat atta, ideally with added wheat bran or ground flaxseed, rather than refined flour.

Pair the chapati and string beans with protein such as eggs, tofu, paneer, plain unsweetened Greek yogurt, or lentils.

Add more non-starchy vegetables, such as spinach, cauliflower, broccoli, cucumber, or salad greens, to increase meal volume and fiber.

Cook the string beans with a small amount of olive oil, mustard oil, or another unsweetened fat source, and avoid sugary sauces.

Eat the beans and protein first, then the chapati, and take a 10–20 minute easy walk after the meal if appropriate for you.