Plain Paratha (1 Piece) and Cooked Mixed Vegetables (Corn, Lima Beans, Peas, Green Beans and Carrots) (1 Cup)

Reduce the paratha portion (for example, have half to one small paratha) and increase the proportion of non-starchy vegetables such as green beans.

Eat the vegetables and a protein source first, then the paratha last; suitable options include paneer, tofu, eggs, plain Greek yogurt, or lentils.

Ask for the mixed vegetables to contain less corn, peas, and carrots, and more green beans or other non-starchy vegetables.

Choose a whole-wheat paratha made with minimal oil or ghee, and avoid adding butter, sweet chutneys, or sugary sauces.

Add a side salad with cucumber, tomato, leafy greens, lemon, and a small amount of olive oil or nuts.

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