English Parotta Bread (1 Piece) and Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy)

Reduce the portion of English parotta and avoid adding extra bread; it is usually the main driver of the rise.

Eat the chicken first, then have the gravy with a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad.

Choose chicken gravy with minimal added flour, sugar, potatoes, or sweet sauces; ask for less oil and a thinner portion of gravy if possible.

Pair the meal with plain unsweetened yogurt or a small handful of nuts to add protein and fat without adding refined starch.

Eat slowly and avoid sugary drinks, sweet tea, juice, or dessert with this meal; choose water or unsweetened tea instead.

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