Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz)) and Pastry filled with Potatoes and Peas (Fried) (1 Regular Samosa)

Have the coffee unsweetened or use stevia; choose a smaller amount of milk and avoid syrups or sweetened creamers.

Eat the pastry after a protein-rich side such as eggs, plain Greek yogurt, or paneer to slow glucose absorption.

Replace the fried pastry with a baked, smaller potato-and-pea portion made with chickpea flour or lentil flour where possible.

Add a non-starchy vegetable side, such as a cucumber-tomato salad, leafy greens, broccoli, or peppers, before eating the pastry.

Include a small handful of almonds, walnuts, or peanuts with the meal instead of having the pastry on its own.

Take a 10–20 minute easy walk soon after eating, and avoid making this combination your first food after a long fast.