Plain Paratha (1 Piece) and Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz))

Reduce or skip the sugar in coffee; use cinnamon, vanilla, or a non-caloric sweetener instead.

Have a smaller portion of paratha and avoid eating it alone; pair it with plain Greek yogurt or paneer for more protein.

Choose a whole-wheat, high-fiber paratha with minimal oil or ghee rather than a refined-flour version.

Add a non-starchy vegetable side such as spinach, okra, cauliflower, or a cucumber-tomato salad before or alongside the meal.

Use unsweetened milk or a smaller amount of milk in coffee, and avoid sweetened creamers.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.