English Paneer Butter Masala (1 Serving (200g)) and Plain Paratha (1 Piece)

Reduce the paratha portion (for example, have half instead of a full serving) and avoid seconds; the refined flour and added fat can make the meal’s carbohydrate load larger.

Eat a starter of non-starchy vegetables such as cucumber, tomato, spinach, cauliflower, or okra before the main meal to add fiber and slow absorption.

Keep paneer butter masala to a moderate portion and ask for less butter, cream, and added sugar in the sauce; prioritize paneer and vegetables over extra gravy.

Replace plain paratha with a small serving of lentils, chickpeas, or beans, or add these alongside a smaller paratha portion for more fiber and protein.

Pair the meal with plain unsweetened yogurt or raita with cucumber, rather than sweet drinks, juice, or dessert.

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