Chapati (1 Piece) and English Chana Dal (100 G)

Reduce the chapati portion (for example, have 1 small chapati instead of several) and increase the chana dal and vegetables on the plate.

Choose a thinner, smaller whole-wheat chapati and avoid adding refined flour, sugar, or potato to the dough.

Eat chana dal with plenty of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or eggplant; avoid rice, potatoes, and sugary drinks in the same meal.

Add protein and fat in modest portions, such as plain unsweetened yogurt, paneer, eggs, fish, chicken, tofu, or a few nuts, to slow the meal’s effect on glucose.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar, then eat the chapati last.

Take a 10–20 minute easy walk after eating and use your glucose readings to identify the chapati portion that works best for you.