Soya Chunks (Double Horse) (1 Serving) and Chapati (1 Piece)

Reduce the portion of chapati and avoid eating it on an empty stomach.

Keep the soya chunks, but pair the meal with a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, cabbage, or okra.

Add a protein or fat source such as plain unsweetened yogurt, paneer, eggs, tofu, nuts, or seeds to slow digestion.

Replace part of the chapati serving with barley, quinoa, or lentils for a steadier response.

Eat vegetables and protein first, then have the chapati last.

Take a 10–20 minute easy walk after the meal and avoid sweet drinks or dessert alongside it.