Chapati (1 Piece) and Mushroom Gravy (1 Serving (30g))

Reduce the chapati portion (for example, have one small chapati) and avoid adding a second serving of bread or rice in the same meal.

Choose chapati made from 100% whole-wheat atta, preferably with added barley flour or chickpea flour, rather than refined flour.

Increase the mushroom gravy’s mushrooms and non-starchy vegetables such as spinach, cauliflower, capsicum, or green beans; keep potato, corn, and added flour minimal.

Add a protein side such as unsweetened Greek yogurt, paneer, eggs, lentils, or chickpeas, and limit sugary sauces or sweetened curd.

Use a small amount of healthy fat—such as almonds, peanuts, or olive/mustard oil—to make the meal more filling and slow absorption.

Take a 10–20 minute easy walk after eating, and check whether the gravy contains thickeners such as cornflour, flour, or sugar.