Sattu Paratha (1 Piece) and English Baingan Bharta (1 Serving (120g))

Reduce the portion of sattu paratha and increase the baingan bharta portion, especially if the paratha is made with refined flour or has added potato.

Make the paratha with 100% whole-wheat atta, add extra sattu and grated vegetables, and avoid sugar, jaggery, or sweet chutneys in the meal.

Eat the baingan bharta first, then have the paratha slowly; include a large side salad of cucumber, tomato, leafy greens, and lemon.

Add a protein side such as eggs, paneer, tofu, or plain unsweetened Greek yogurt to slow digestion of the paratha.

Avoid fried parathas: use minimal oil, skip butter/ghee toppings, and choose dry roasting or a lightly oiled tawa.

Take a gentle 10–20 minute walk after the meal and monitor your response; if large spikes persist, discuss meal adjustments with a clinician or diabetes educator.