English Indian Phulka Bread (1 Small (6 Inches)) and Dal Yellow (Hommade) (1 Serving)

Reduce the phulka portion (for example, have one smaller phulka) and increase the yellow dal and non-starchy vegetables on the plate.

Choose whole-wheat phulkas made with added wheat bran, besan, or barley flour rather than refined flour, and avoid adding sugar or potato-based fillings.

Eat a salad or cooked non-starchy vegetables first, such as cucumber, tomato, spinach, okra, cauliflower, cabbage, or beans, before the dal and phulka.

Add a protein-rich side such as paneer, plain unsweetened Greek yogurt/curd, eggs, tofu, or grilled chicken/fish to slow the rise after the meal.

Keep dal preparation lighter in added oil but include a small amount of healthy fat, such as a teaspoon of ghee, nuts, or seeds, rather than eating the meal mostly as bread and dal.

Take a gentle 10–20 minute walk after eating, and avoid sweet drinks, desserts, or large fruit portions with the same meal.