Chapati (1 Piece) and Methi Bhaji (1 Serving (150g))

Reduce the chapati portion—for example, have one smaller chapati—and increase the methi bhaji portion, prepared with minimal added oil.

Replace some or all wheat chapati with chapati made from barley flour or besan (chickpea flour).

Add a protein side such as unsweetened Greek yogurt, paneer, eggs, or dal to slow the rise after the meal.

Include a fiber-rich side such as chickpea salad, lentil soup, or non-starchy vegetables like cucumber, tomato, cauliflower, or okra.

Avoid sweet drinks, dessert, and large portions of rice or potatoes with this meal; choose water or unsweetened buttermilk instead.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.