Kala Chana Chaat (Black Chickpea Salad) (1 piece)

Reduce the kala chana portion and bulk the chaat out with non-starchy vegetables such as cucumber, tomato, onion, radish, spinach, and coriander.

Skip or sharply limit sweet tamarind-date chutney, sugary sauces, sev, papdi, and potato; use lemon juice, mint-coriander chutney without sugar, roasted cumin, chaat masala, and green chilli for flavour.

Add a protein-rich accompaniment such as plain unsweetened Greek yogurt or paneer, and avoid sweetened yogurt.

Include a small amount of fat and fibre, such as avocado, peanuts, almonds, or pumpkin seeds, rather than crunchy refined toppings.

Eat the chaat after a meal that starts with vegetables and protein instead of having it alone when very hungry.

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