English Ridge Gourd Curry (1 Cup) and Wheat Chapati (1 Piece)

Reduce the chapati portion (for example, have one small whole-wheat chapati instead of two) and increase the ridge gourd curry portion, provided the curry is not made with added sugar or starchy thickeners.

Add a protein side such as unsweetened plain yogurt, lentils, chickpeas, paneer, egg, fish, or tofu; eat this before or alongside the chapati.

Include a small serving of healthy fats with the meal, such as almonds, walnuts, peanuts, seeds, or a little olive/mustard oil in the curry.

Avoid pairing the meal with sweet drinks, fruit juice, desserts, or large portions of rice or potatoes; choose water, unsweetened tea, or buttermilk instead.

Start with a non-starchy salad or extra cooked vegetables, then eat the protein and curry before the chapati.

Take an easy 10–20 minute walk after eating, if safe for you, and monitor your response to identify the chapati portion that works best.