Plain Paratha (1 Piece) and Dal Yellow (Hommade) (1 Serving)

Reduce the plain paratha portion and eat it more slowly; avoid having seconds at the same meal.

Add a large serving of non-starchy vegetables such as spinach, okra, cauliflower, cucumber, or salad before the dal and paratha.

Include a protein-rich side such as plain Greek yogurt, paneer, eggs, tofu, or grilled chicken to slow digestion.

Add healthy fat in a measured amount, such as avocado, almonds, walnuts, or chia seeds, rather than extra refined flour.

Choose a smaller bowl of yellow dal and avoid sweet drinks, fruit juice, or dessert with this meal.

Take a 10–20 minute easy walk starting soon after eating, if safe for you.