English Parotta Bread (1 Piece) and Vegetable Curry (1 Cup)

Reduce the parotta portion (for example, have half or one small piece) and increase the vegetable curry, especially non-starchy vegetables such as okra, spinach, eggplant, cauliflower, cabbage, or green beans.

Choose a less refined flatbread more often, such as a small whole-wheat chapati, barley roti, or besan chilla, rather than layered parotta made with refined flour and added fat.

Add a protein side to the meal, such as plain unsweetened yogurt, paneer, eggs, tofu, fish, chicken, or lentils, to slow the rise after eating.

Ensure the curry is not potato-heavy; use lower-starch vegetables and limit added sugar, coconut milk, and thickened gravies.

Start the meal with a salad or cooked non-starchy vegetables, dressed with lemon, vinegar, or a small amount of oil, before eating the bread.

Take a gentle 10–20 minute walk after the meal, if this is safe and appropriate for you.