English Curd Rice (100 G) and Chapati (1 Piece)

Reduce the portion: start with 1 small whole-wheat chapati or 1/2 cup cooked curd rice, not both as full servings in the same meal.

Choose 100% whole-wheat or multigrain chapati with no added sugar, and avoid refined-flour rotis or naan.

For curd rice, use a small portion of cooked, cooled basmati rice mixed with plain unsweetened curd; add cucumber, coriander, and grated carrot rather than extra rice.

Eat a large serving of non-starchy vegetables first, such as spinach, okra, cauliflower, cabbage, cucumber, or salad.

Add protein and healthy fats to the meal: dal, chickpeas, paneer, eggs, fish, tofu, or a small handful of nuts can slow the rise.

Take a 10–20 minute easy walk after eating and check your glucose response to identify the portion size that works best for you.