English Okra (100 G) and Wheat Chapati (1 Piece)

Reduce the chapati portion (for example, have one smaller chapati) and increase the proportion of English okra and other non-starchy vegetables on the plate.

Pair the meal with a protein source such as eggs, paneer, tofu, fish, or chicken, prepared without sugary sauces.

Add a small serving of lentils, chickpeas, or beans instead of adding another chapati.

Include a small amount of healthy fat, such as nuts, seeds, avocado, or olive oil, with the meal to slow digestion.

Avoid sweet drinks, fruit juice, desserts, and large portions of rice alongside this meal; choose water or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating, if safe for you, to help reduce the post-meal rise.