Chutney (1 Tablespoon) and English Besan Chilla (1 Piece)

Make the chilla smaller or have one at a time, and add more non-starchy vegetables such as spinach, methi, capsicum, or zucchini to the besan batter.

Choose unsweetened mint-coriander chutney with lemon, herbs, and spices; avoid adding sugar, jaggery, dates, sweet fruit, or sweetened yogurt.

Pair the meal with a protein-rich side such as plain unsweetened yogurt, paneer, tofu, or egg, rather than eating chutney and chilla alone.

Use minimal oil, but include a small amount of fat and protein from options such as peanuts, almonds, or sesame seeds in the chutney or alongside the meal.

Avoid large portions of rice, bread, potatoes, or sugary drinks with this meal; drink water or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating and monitor your glucose response to identify a portion size that works for you.