Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and English Besan Chilla (1 Piece)

Make the chilla with 100% besan and add spinach, capsicum, onions, and paneer; avoid refined flour, potato, or sweet chutneys.

Reduce the portion to one medium chilla and add a side of cucumber-and-tomato salad or plain unsweetened curd for more protein and fiber.

Have tea without sugar; use cinnamon, cardamom, or a non-caloric sweetener if needed, and keep the milk quantity modest.

Avoid having the sweetened milk tea at the same time as the chilla; choose unsweetened tea or have it separately in a smaller serving.

Eat the chilla slowly and begin the meal with salad or curd rather than tea.

Take a 10–20 minute easy walk after eating to help limit the rise in glucose.