Fried Whole Wheat Puri or Poori Bread (Indian Puffed Bread) (1 Puri (Approx 4 4/5 Inches Dia)) and Tea (Tea India) (1 Serving)

Limit the portion to one small puri and avoid refills; pair it with a larger serving of non-starchy vegetables such as spinach, okra, cauliflower, or cucumber salad.

Choose a protein-rich side such as plain Greek yogurt, paneer, eggs, grilled chicken, fish, tofu, or unsweetened soy yogurt to slow the rise in blood sugar.

Have the tea unsweetened or use a non-sugar sweetener; avoid biscuits, rusks, sweets, or additional refined-carbohydrate snacks with it.

Replace some or all fried puri with a small whole-wheat chapati/phulka, besan chilla, or moong-dal chilla prepared with minimal oil.

Add soluble-fiber foods to the meal, such as lentils, chickpeas, black beans, or a vegetable soup, while keeping the puri portion small.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you, rather than sitting immediately afterward.