English Okra (100 G), Dal Yellow (Hommade) (1 Serving) and Chapati (1 Piece)

Reduce the chapati portion (for example, have one smaller whole-wheat chapati) and increase the yellow dal and okra portions instead.

Choose whole-wheat, high-fiber chapati and avoid refined-flour breads or adding sugar to the dough.

Add a protein side such as unsweetened curd, paneer, egg, fish, chicken, or tofu to slow the rise after the meal.

Start the meal with a non-starchy salad such as cucumber, tomato, leafy greens, or cabbage, dressed with lemon and a little oil.

Cook okra with minimal batter or starch; use spices, onion, tomato, and a modest amount of oil instead.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.