Chapati (1 Piece) and Spinach (1 Cup)

Keep the chapati portion smaller, such as one medium chapati, and avoid adding rice or other starches in the same meal.

Choose a chapati made with whole-wheat atta and consider mixing in barley flour or chickpea flour to slow the glucose rise.

Increase the spinach portion and add other non-starchy vegetables such as cauliflower, okra, or cucumber.

Pair the meal with protein, such as plain curd, paneer, eggs, tofu, lentils, or chickpeas.

Add a small amount of healthy fat, such as nuts, seeds, avocado, or olive oil, rather than sugary sauces or sweet drinks.

Eat the spinach and protein first, have the chapati afterward, and take a 10–20 minute walk after the meal.