Dum Aloo (1 Serving (125g)) and Plain Paratha (1 Piece)

Reduce the Dum Aloo portion and use fewer potato pieces; add extra low-starch vegetables such as spinach, cauliflower, bell peppers, or green beans to the dish.

Have one small paratha instead of multiple parathas, and avoid pairing the meal with sweet drinks, dessert, or sugary chutneys.

Eat a side of plain unsweetened Greek yogurt or raita with cucumber and herbs to add protein and slow the meal’s effect on blood sugar.

Start the meal with a salad of cucumber, tomatoes, leafy greens, and lemon or vinegar dressing, without sweet sauces.

Add a protein side such as lentil dal, chickpeas, tofu, paneer, eggs, fish, or chicken, and reduce the paratha or potato portion accordingly.

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