Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Fried Whole Wheat Puri or Poori Bread (Indian Puffed Bread) (1 Puri (Approx 4 4/5 Inches Dia))

Reduce the number of puris and avoid eating them on an empty stomach; have a smaller portion slowly.

Replace sugary milk tea with unsweetened tea, or use a non-sugar sweetener if appropriate for you.

Pair the meal with a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cucumber, or salad.

Add a protein-rich side such as plain Greek yogurt, paneer, eggs, tofu, or lentils to slow glucose absorption.

Choose a less oily preparation when possible, such as baked or air-fried whole-wheat flatbread instead of deep-fried puri.

Take a 10–20 minute easy walk after the meal, if safe and suitable for you.