Egg (Whole) (1 Large) and Chapati (Aashirvaad) (1 Serving)

Reduce the chapati portion (for example, have one smaller chapati) and keep the whole egg, as the egg adds protein and fat that can slow the rise.

Eat a non-starchy vegetable starter or side first, such as spinach, broccoli, cauliflower, okra, cabbage, or salad, then eat the chapati and egg.

Add fiber-rich low-starch vegetables to the egg, such as spinach, mushrooms, bell peppers, or tomatoes, rather than having chapati alone.

Avoid pairing the meal with sweet drinks, juice, desserts, potatoes, or large servings of rice; choose water or unsweetened tea instead.

Have the chapati with a protein-rich accompaniment such as plain Greek yogurt, paneer, tofu, or lentils in a modest portion, while reducing the chapati amount accordingly.

Take a 10–20 minute easy walk after eating, if safe for you, to help blunt the post-meal rise.