English Rajma (100 G) and Chapati (1 Piece)

Reduce the chapati portion to 1 small, thin whole-wheat chapati and avoid adding ghee or butter to it.

Keep rajma as the main carbohydrate: choose a larger serving of kidney beans with a smaller chapati serving, and avoid sweetened rajma gravy.

Add a generous side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or leafy salad.

Include protein with the meal, such as plain unsweetened curd, paneer, egg, fish, or chicken, to slow the rise after eating.

Replace one chapati with a small portion of barley, lentils, or chickpeas on days you want more variety.

Take a 10–15 minute easy walk after the meal and avoid lying down immediately.