Chapati (1 Piece) and Potato (100 G)

Reduce the chapati and potato portions, and avoid having both as the main carbohydrate sources in the same meal.

Choose a smaller, thinner whole-wheat or barley chapati and pair it with a lentil or chickpea dish.

Replace part or all of the potato with non-starchy vegetables such as spinach, cauliflower, okra, cabbage, or eggplant.

Add protein and healthy fat to the meal, such as plain unsweetened yogurt, paneer, eggs, fish, chicken, tofu, or a small handful of nuts.

Eat vegetables and protein first, then have the chapati or potato afterward to slow the rise in glucose.

Avoid potato preparations that are mashed, fried, or heavily processed; if eating potato, keep the serving small and combine it with vegetables and protein.