Roti (1 piece) and English Indian Chana Masala (1 Cup)

Reduce the roti portion (for example, have one small roti) and increase the chana masala and non-starchy vegetables on the plate.

Choose a smaller, thinner whole-grain roti made with barley flour or a barley–whole-wheat blend instead of refined-flour breads.

Add a protein side such as plain unsweetened Greek yogurt, paneer, eggs, fish, or chicken; avoid sweetened yogurt or sugary chutneys.

Include a large salad or cooked vegetables such as cucumber, tomato, spinach, cauliflower, okra, or cabbage before or alongside the meal.

Keep the chana masala low in added sugar and use a modest amount of oil; avoid pairing it with rice, naan, potatoes, or sweet drinks.

Take a 10–20 minute easy walk after eating, if this is safe and appropriate for you.