Chapati (1 Piece) and Indian Chole (100 G)

Reduce the chapati portion—for example, have one small chapati instead of two—and increase the non-starchy vegetable portion such as spinach, okra, cauliflower, cabbage, or salad.

Choose chapatis made with barley flour, besan, or a barley–whole-wheat blend rather than refined flour; avoid adding sugar or potato-based sides.

Keep chole to a moderate serving and cook it with minimal added oil; avoid pairing it with rice, naan, fried papad, or sweet drinks in the same meal.

Add protein alongside the meal, such as paneer, plain unsweetened curd, eggs, fish, or chicken, to slow the rise after eating.

Start the meal with salad or cooked non-starchy vegetables, then eat the chole and protein before the chapati.

Take a 10–20 minute easy walk soon after the meal, if safe for you, and use your glucose readings to identify the chapati amount that works best.