Indian Chole (100 G), White Rice (1 Cup, Cooked) and Roti (1 Medium (7 Inches))

Reduce or skip the white rice; use a smaller portion of chole with non-starchy vegetables such as spinach, okra, cauliflower, cucumber, or salad.

Choose a smaller, thinner whole-grain roti portion, or replace some of the starch with barley, which is a slower-digesting option.

Start the meal with salad or cooked vegetables, then eat chole, and leave the starch portion for last.

Add protein and fat to the meal, such as plain yogurt, paneer, eggs, fish, chicken, tofu, or a small handful of nuts, while avoiding sweetened sauces.

Keep portions modest: one starch serving rather than both roti and rice in the same meal; increase chole and vegetables instead.

Take a 10–20 minute easy walk soon after eating, and monitor your response to identify portions that work best for you.