Cooked Green String Beans (1 Cup, Ns As To From Fresh, Frozen, Or Canned) and Wheat Chapati (1 Piece)

Reduce the chapati portion (for example, have half to one small chapati) and increase the serving of non-starchy vegetables such as green beans, spinach, cauliflower, or okra.

Replace some or all of the wheat flour with barley flour or chickpea flour when making chapati; these options may produce a gentler glucose response.

Eat the green beans and a protein source first, then the chapati. Suitable additions include lentils, chickpeas, tofu, eggs, paneer, or plain unsweetened yogurt.

Add healthy fat and fiber to the meal, such as a small handful of almonds or walnuts, chia seeds in yogurt, or an olive-oil and lemon dressing on vegetables.

Avoid eating the chapati by itself or with sweet sauces; combine it with a substantial bean, lentil, tofu, or vegetable curry instead.

Take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.