Chapati (1 Piece) and English Indian Peas and Cottage Cheese (1 Cup)

Reduce the chapati portion (for example, have one smaller chapati) and avoid adding rice, potatoes, or sweets in the same meal.

Choose chapati made with higher-fibre atta or mixed-grain flour such as barley flour, and avoid very finely milled flour.

Keep the cottage cheese portion generous relative to the chapati, and prepare it without sugary sauces or sweetened yogurt.

Add a large serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad before or alongside the meal.

Eat the peas, cottage cheese, and vegetables first, then eat the chapati slowly; avoid juice or sweet drinks with the meal.

Take a 10–20 minute easy walk after eating; if large spikes persist despite these changes, discuss your readings and medication timing with a clinician.