Chapati (Aashirvaad) (1 Serving) and Generic - Onion Jhunka (1 grams)

Reduce the chapati portion (for example, have one smaller chapati) and avoid adding extra flour-based sides in the same meal.

Pair the meal with a protein-rich side such as plain Greek yogurt, paneer, eggs, lentils, or chickpeas to slow glucose absorption.

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

Prepare chapati with whole-wheat atta and consider mixing in a small amount of chickpea flour or ground flaxseed for extra fibre and protein.

Keep Onion Jhunka lightly oiled and avoid adding potatoes, sugar, or sweet chutneys; increase onion, leafy greens, and other non-starchy vegetables instead.

Take a 10–20 minute easy walk after eating and avoid sugary drinks or desserts with this meal.