English Besan Chilla (1 Piece) and Coffee (1 Coffee Cup (6 Fl Oz))

Have coffee unsweetened or use cinnamon/vanilla for flavor; avoid sugar, syrups, sweetened creamers, and flavored milk.

Eat the besan chilla with a protein-rich filling such as paneer, tofu, egg, or unsweetened Greek yogurt to slow carbohydrate absorption.

Add non-starchy vegetables to the chilla, such as spinach, capsicum, mushrooms, tomato, onion, or zucchini, and use a generous amount of vegetables relative to besan.

Include a small portion of healthy fat, such as avocado, nuts, seeds, or a little olive oil, rather than pairing the meal with toast, biscuits, or potato.

Keep the besan portion moderate and avoid adding rice flour, refined flour, or sugary sauces; use mint-coriander chutney without sugar instead.

Take a 10–15 minute easy walk after the meal and avoid sitting continuously right afterward.