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

Have coffee without sugar, syrups, honey, or sweetened creamers; use unsweetened milk or an unsweetened milk alternative.

Make the besan chilla thicker and add protein-rich fillings such as paneer, egg, tofu, or plain Greek yogurt on the side.

Add high-fibre vegetables to the chilla, such as spinach, capsicum, mushrooms, zucchini, tomato, or onion.

Use minimal oil and avoid pairing the meal with bread, biscuits, toast, juice, or sweet chutneys; choose mint-coriander chutney without added sugar instead.

Eat the chilla first and drink the coffee after or alongside it, rather than having coffee alone on an empty stomach.

Take a relaxed 10–20 minute walk after eating and monitor portions; if spikes persist, reduce the amount of besan and discuss your readings with a clinician.