Chapati (1 Piece) and Sprouts (1 Serving (28g))

Keep the chapati portion modest (for example, 1 medium) and avoid adding a second serving if your glucose is already rising.

Use barley flour or a barley–besan blend for chapati instead of refined flour; keep the chapati thin and avoid added oil or ghee.

Pair the sprouts with a protein-rich side such as paneer, plain unsweetened yogurt, egg, tofu, or dal to slow absorption.

Add a large serving of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, cucumber, tomato, or salad before or alongside the meal.

Choose unsweetened mung-bean sprouts and avoid sweet chutneys, ketchup, sugary drinks, or sweetened curd with the meal.

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