Chapati (1 Piece) and Dal (1 piece)

Reduce the chapati portion and make it from higher-fiber atta such as barley flour or besan-mixed wheat flour; keep dal as the larger part of the meal.

Add plenty of non-starchy vegetables to the meal, such as spinach, okra, cauliflower, cabbage, or bottle gourd, before or alongside the chapati and dal.

Include protein and healthy fat with the meal, such as plain curd, paneer, tofu, eggs, fish, or a small handful of nuts, to slow the rise in blood sugar.

Avoid pairing chapati and dal with rice, potatoes, sweet drinks, desserts, or large amounts of fruit in the same meal.

Choose whole, intact dals such as chana dal, masoor dal, moong dal, or whole green gram rather than heavily processed or mashed preparations.

Take a 10–20 minute easy walk after eating, if medically appropriate, and monitor portions to identify the amount of chapati that works best for you.