Chapati (1 Piece)

Reduce the portion to one small chapati and avoid having it alone; eat it with a protein-rich side such as eggs, paneer, tofu, or unsweetened Greek yogurt.

Choose chapatis made with barley flour or chickpea flour, or use a blend of these flours rather than refined wheat flour.

Fill at least half the plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad before eating the chapati.

Add a serving of lentils, chickpeas, or kidney beans alongside the meal, and keep the chapati portion smaller.

Avoid pairing chapati with sugary drinks, sweet desserts, potato dishes, or large portions of rice; choose water or unsweetened beverages instead.

Take a 10–20 minute easy walk after the meal and check your glucose response to identify the portion size that works best for you.