English Indian Maize Flour Flatbread (1 Piece)

Reduce the flatbread portion and avoid eating it alone; start with a non-starchy vegetable salad or cooked vegetables such as spinach, okra, broccoli, or cauliflower.

Pair the flatbread with a substantial protein serving, such as eggs, fish, chicken, tofu, paneer, or plain unsweetened Greek yogurt.

Add fiber-rich sides such as lentils, chickpeas, or beans, and use these to replace part of the flatbread rather than adding them on top of a full usual portion.

Avoid sugar-containing drinks, sweet chai, juice, desserts, and large amounts of high-starch sides with the meal.

Cook the flatbread with a modest amount of fat, such as olive oil or ghee, and include avocado, nuts, or seeds if appropriate for your calorie needs.

Take a 10–20 minute easy walk soon after eating, and check your glucose response to identify the portion size you tolerate best.