English Indian Sabji (1 Serving (110g)) and Chapati (1 Piece)

Keep the chapati portion smaller (for example, 1 medium instead of multiple) and choose a high-fibre flour such as barley flour, besan, or a besan–whole-wheat blend for the dough.

Eat the sabji first, especially non-starchy options such as bhindi, baingan, cabbage, cauliflower, spinach, methi, bottle gourd, or zucchini; keep potato, corn, and peas minimal.

Add protein to the meal: dal, chana, rajma, paneer, tofu, egg, fish, or chicken can slow the rise when eaten with chapati.

Include a small serving of plain unsweetened curd or raita with cucumber, mint, or onion; avoid sweetened yogurt.

Avoid pairing the meal with rice, sweet drinks, juice, desserts, or large amounts of mango pickle; choose water, unsweetened chaas, or plain tea instead.

Take a gentle 10–20 minute walk after eating, and check your portion response with your usual glucose monitoring plan.