English Moong Dal Chilla (1 Piece) and Curd (Amul) (1 Serving)

Keep the meal portion moderate: try 1–2 medium moong dal chillas with a small bowl of plain, unsweetened curd, rather than increasing both portions together.

Make the chilla thicker in protein and fibre by adding spinach, fenugreek leaves, grated zucchini, capsicum, or coriander; avoid sweetened curd and calorie-dense sauces.

Include a protein-rich filling such as paneer, tofu, or egg in the chilla to slow the glucose rise.

Use minimal oil, but do not make the meal completely fat-free; a small amount of oil or a few nuts/seeds alongside the meal can help steady absorption.

Eat the chilla and curd after a vegetable salad or cooked non-starchy vegetables, instead of having them as the first food of the meal.

Take a 10–20 minute easy walk after eating, and check your glucose response on different days to identify the portion size that suits you.