Steamed Rice (1 Cup, Cooked), Dal Yellow (Hommade) (1 Serving) and Chapati (1 Piece)

Reduce the steamed rice portion and replace it with barley, which is slower-digesting; keep the dal as the main carbohydrate portion.

Choose a smaller, thinner whole-wheat chapati and avoid adding extra flour-based sides in the same meal.

Add a large serving of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, cucumber, or salad before the chapati and dal.

Include protein with the meal, such as plain Greek yogurt, paneer, eggs, fish, chicken, or tofu, to slow digestion.

Add healthy fat in a modest amount, such as avocado, nuts, seeds, or olive oil, alongside the meal.

Take a 10–20 minute easy walk after eating to help lower the post-meal rise.