English Indian Soya Sticks (1 Stick) and Chapati (1 Piece)

Keep the chapati portion smaller (for example, one medium) and avoid adding extra refined-flour foods in the same meal.

Choose a high-fibre chapati flour such as whole-wheat atta blended with barley flour or besan, rather than refined flour.

Pair chapati and soya sticks with a generous serving of non-starchy vegetables such as spinach, bhindi, cauliflower, cabbage, mushrooms, or salad.

Add protein to the meal, such as plain curd, paneer, eggs, tofu, fish, or dal, and eat these before or alongside the chapati.

Limit packaged English Indian soya sticks, as they may contain refined starches, added sugar, and oil; use roasted chana, unsweetened curd, or nuts in a measured portion instead.

Avoid sweet drinks, fruit juice, dessert, or another starch at that meal; take a 10–20 minute easy walk after eating if suitable for you.