Indian Food - Puri (1 piece)

Have fewer puris (for example, 1–2 instead of a full serving) and avoid second helpings; the fried refined-flour portion is the main driver of the rise.

Start the meal with a large serving of non-starchy vegetables such as cucumber, tomato, spinach, okra, cauliflower, or cabbage salad/sabzi.

Pair each puri with protein- and fiber-rich options such as chana, rajma, dal, or unsweetened plain curd rather than potato-heavy fillings.

Choose a dry or lightly oiled vegetable curry and limit potato, sweet chutney, mango pickle with added sugar, desserts, and sweet drinks at the same meal.

Eat the protein and vegetables first, then eat the puri slowly; this can reduce how quickly the carbohydrate is absorbed.

Take a gentle 10–20 minute walk after eating, if this is safe for you and consistent with your clinician’s advice.