English Indian Dal Tadka (1 Cup) and Chapati (1 piece)

Reduce the chapati portion to one small, thin whole-wheat chapati and avoid adding sugar, honey, or sweet chutneys to the meal.

Make dal tadka thicker by increasing lentils and adding non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or bottle gourd.

Use a smaller amount of oil or ghee in the tadka, and avoid pairing the meal with rice, potatoes, naan, or fried snacks.

Add a protein side such as plain unsweetened yogurt, paneer, egg, fish, chicken, or tofu to slow digestion.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, without sweet dressings.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.