English Indian Phulka Bread (1 Medium (7 Inches)) and Indian Chole (1 Serving (240g))

Reduce the phulka portion (for example, have 1 small phulka instead of 2) and increase the chole-to-bread ratio, since chickpeas are slower-digesting and provide fiber and protein.

Make phulkas with barley flour or a barley–whole-wheat blend, and keep them thin; avoid refined flour breads or naan.

Add a protein side such as plain unsweetened Greek yogurt, paneer, tofu, or eggs to slow the meal’s glucose rise.

Include non-starchy vegetables with the meal, such as spinach, okra, cauliflower, cabbage, cucumber, tomato, or mixed salad; aim for at least half the plate.

Cook chole with plenty of vegetables and avoid added sugar; use a modest amount of oil or ghee rather than a high-fat gravy.

Take a 10–20 minute easy walk after eating and avoid sweet drinks, dessert, or fruit juice with the meal.