Tea with Milk (1 Teacup (6 Fl Oz)) and Indian Khakhra Flatbread (1 Piece)

Reduce the khakhra portion (for example, have 1 small piece rather than several) and eat it slowly; avoid having it alone on an empty stomach.

Choose unsweetened tea with a small amount of milk; skip sugar, honey, jaggery, and sweetened milk powders.

Pair the khakhra with protein and fat, such as plain Greek yogurt, paneer, a boiled egg, or a small handful of almonds or peanuts.

Replace some or all of the khakhra with a besan chilla or moong-dal chilla, prepared with vegetables and minimal oil.

Add a side of non-starchy vegetables such as cucumber, tomato, spinach, cauliflower, or okra before or alongside the meal.

Take a 10–20 minute easy walk after eating, if medically appropriate, and use your glucose readings to identify the portion size that works best for you.