English Kala Chana (1 Serving (110g)) and Plain Paratha (1 Piece)

Reduce the paratha portion or replace it with a smaller whole-grain roti made from barley or besan, and avoid adding potato-based sides.

Keep kala chana as the main carbohydrate, but limit the serving to about ½–¾ cup cooked and avoid sugary chutneys or sweet drinks with the meal.

Add a large side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or salad before or alongside the meal.

Include protein with the meal, such as plain curd, paneer, eggs, fish, chicken, or tofu, to slow absorption.

Use minimal oil or ghee in the paratha and chana; choose a dry preparation rather than a heavily oily curry.

Take a 10–20 minute easy walk after eating and avoid lying down immediately.