English Kala Chana (1 Serving (110g)) and Fried Whole Wheat Puri or Poori Bread (Indian Puffed Bread) (1 Puri (Approx 4 4/5 Inches Dia))

Keep kala chana to a measured portion (about 1/2 cup cooked) and avoid pairing it with puri; the combined carbohydrate load is a common reason for a large rise.

Replace fried puri with a small serving of moong-dal chilla or a besan chilla, cooked with minimal oil rather than deep-fried.

Build the meal around non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or salad, and eat these before the chana.

Add protein to the meal, such as eggs, paneer, tofu, fish, chicken, or plain unsweetened yogurt, to slow absorption and improve fullness.

Prepare kala chana from whole soaked-and-cooked chickpeas, not chana flour or sweetened chaat preparations; skip potatoes, sweet chutney, sugary drinks, and dessert at the same meal.

Take a gentle 10–20 minute walk soon after eating, and use your glucose readings to identify a portion size and meal combination that works for you.