Wheat Chapati (1 Piece) and English Curd Rice (100 G)

Reduce the rice portion and replace it with cooked barley or quinoa mixed into plain curd; keep the curd unsweetened.

Choose a smaller portion of chapati and avoid eating curd rice and chapati together in the same meal; pick one main starch serving instead.

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

Include protein with the meal, such as plain Greek yogurt, paneer, tofu, eggs, fish, or chicken, and avoid sweetened curd.

Add healthy fats and fiber in modest amounts, such as almonds, walnuts, chia seeds, or flaxseed mixed into curd.

Take a 10–20 minute easy walk after eating and check your glucose response to different portions and combinations.