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

Have the coffee with unsweetened milk or an unsweetened soy/almond alternative, and avoid added sugar, syrups, or sweet creamers.

Eat a small handful of almonds, walnuts, or peanuts before or alongside the pastry to slow glucose absorption.

Replace the fried potato-and-pea pastry with a baked whole-grain wrap or roti filled with non-starchy vegetables, paneer, egg, chicken, tofu, or lentils.

If you choose the pastry, eat half rather than a full portion and add a side salad with cucumber, tomatoes, leafy greens, and olive oil or lemon dressing.

Choose a coffee-time snack such as plain Greek yogurt with berries, hummus with vegetables, or a boiled egg instead of pastry.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.