English Palak Paneer (1 Cup) and Chapati (1 Piece)

Reduce the chapati portion—for example, have one smaller chapati—and increase the palak paneer and non-starchy vegetables such as spinach, cauliflower, or cabbage.

Replace some or all wheat flour in chapati with barley flour or chickpea flour; these are slower-digesting options.

Keep the palak paneer unsweetened and avoid adding cream-based or sugary sauces; paneer, spinach, and spices make a more balanced meal.

Add a side of lentils, chickpeas, or beans, and avoid pairing the meal with rice, potatoes, or sweet drinks.

Eat the palak paneer and vegetables first, then the chapati, and eat slowly.

Take a 10–20 minute easy walk after the meal if this is safe and appropriate for you.