Gobi Paratha (1 Piece) and Plain Dahi (Mother Dairy) (1 Serving)

Reduce the paratha portion to one small, thin paratha and avoid adding butter, ghee, or extra oil.

Choose a higher-fibre dough by replacing part of the wheat flour with besan or barley flour, and keep the cauliflower filling generous.

Eat a side salad of cucumber, tomato, leafy greens, and lemon before the paratha to slow absorption.

Have plain, unsweetened dahi in a moderate portion; do not add sugar, boondi, or sweetened fruit.

Add protein to the meal, such as paneer, tofu, eggs, or a small bowl of unsweetened roasted chana.

Take a 10–20 minute easy walk after eating and avoid sitting or lying down immediately.