Tea with Milk (1 Teacup (6 Fl Oz)) and English Oats Chilla (1 Piece)

Reduce the oats portion in the chilla and add more protein, such as egg, tofu, paneer, or unsweetened Greek yogurt, to slow glucose absorption.

Mix the oats batter with non-starchy vegetables such as spinach, capsicum, onion, mushrooms, zucchini, or grated cauliflower; avoid adding potato or refined flour.

Have the chilla with a side of protein and healthy fat, such as plain curd, paneer, tofu, avocado, or a small handful of almonds or walnuts.

Drink tea without sugar, honey, jaggery, flavored syrups, or sweetened milk; use a smaller amount of unsweetened milk if needed.

Eat vegetables or a small protein snack first, then have the chilla and tea, rather than consuming the meal on an empty stomach.

Take a 10–20 minute easy walk after eating and avoid sitting continuously for the next hour.