English Indian Puran Poli Sweet Flatbread (1 Piece) and White Rice (1 Cup, Cooked)

Have a smaller serving of the sweet flatbread and avoid combining it with a second large refined-starch serving in the same meal.

Build the meal around lentils or chickpeas, plus non-starchy vegetables such as spinach, okra, cauliflower, or salad.

Add protein before the sweet course, such as plain Greek yogurt, paneer, tofu, eggs, fish, or chicken.

Use a modest amount of nuts or seeds, such as almonds, walnuts, chia, or flaxseed, to slow digestion.

Choose quinoa or barley as the starch portion instead of refined grains, and keep the portion to about one cupped hand.

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