Chapati (1 Piece) and Cooked Vegetables (1 Cup)

Reduce the chapati portion (for example, have one smaller chapati) and increase the cooked non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or zucchini.

Choose chapati made from whole-wheat atta blended with barley flour or chickpea flour, and avoid refined-flour rotis.

Add a protein serving to the meal, such as dal, chickpeas, paneer, plain Greek yogurt, eggs, fish, or chicken, to slow glucose absorption.

Include healthy fats in modest amounts, such as nuts, seeds, avocado, or a small amount of olive, mustard, or groundnut oil with the vegetables.

Start the meal with a salad or cooked vegetables, then eat protein, and have chapati last rather than eating it first.

Take a 10–20 minute easy walk after eating and avoid sitting continuously after the meal.