Curd (1 serving(s)) and Onion Paratha (1 Piece)

Reduce the paratha portion to one small, thin paratha and avoid a second serving; eat slowly and stop when comfortably satisfied.

Make the dough with besan or barley flour instead of refined flour, and keep the onion filling free of added sugar.

Pair the meal with a protein-rich side such as plain unsweetened curd, paneer, eggs, or tofu; avoid sweetened curd and sugary drinks.

Add a generous serving of non-starchy vegetables, such as cucumber, tomato, spinach, cauliflower, or mixed salad, before or alongside the paratha.

Use minimal oil or ghee when cooking, and avoid serving the meal with potato dishes, sweets, fruit juice, or sweet chutneys.

Take a 10–20 minute easy walk after eating, if safe for you, and use your usual glucose monitoring to identify the portion that works best.