Chapati (1 Piece) and Vegetable Curry (1 Cup)

Reduce the chapati portion (for example, have one smaller chapati) and increase the non-starchy vegetables in the curry, such as spinach, okra, cauliflower, cabbage, or eggplant.

Choose a curry without potato, corn, or large amounts of peas; base it on lower-starch vegetables like okra, spinach, green beans, cauliflower, or mushrooms.

Add a protein side with the meal, such as dal, chickpeas, tofu, paneer, eggs, fish, or unsweetened yogurt, and avoid sweetened sauces.

Include healthy fats in modest amounts, such as nuts, seeds, avocado, or a small amount of olive, mustard, or groundnut oil in the curry.

Eat the vegetable curry and protein first, then the chapati, and avoid sugary drinks, juice, or dessert with the meal.

Take a 10–20 minute easy walk after eating, if safe for you, to help blunt the rise.