English Baingan Bharta (1 Serving (120g))

Keep the baingan bharta portion moderate and avoid adding sugar, jaggery, or sweet sauces during cooking.

Eat it with a protein-rich side such as plain Greek yogurt, paneer, eggs, tofu, or grilled chicken to slow the rise.

Choose one small whole-wheat roti, a jowar roti, or a besan chilla instead of white rice, naan, or refined-flour breads.

Add a large serving of non-starchy vegetables or salad, such as cucumber, tomato, spinach, cabbage, or broccoli, before or alongside the meal.

Use enough healthy fat for satiety—such as mustard oil, olive oil, nuts, or seeds—but keep the overall amount moderate.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.