Matar kulcha (1 piece)

Reduce the kulcha portion—for example, have half to one small kulcha—and increase the matar portion only if it is prepared without added sugar or excess oil.

Eat the matar with protein first, such as paneer, eggs, plain Greek yogurt, or unsweetened curd, before eating the kulcha.

Add a large side of non-starchy vegetables such as cucumber, tomato, spinach, cauliflower, cabbage, or salad with lemon to slow the rise.

Avoid sweet drinks, fruit juice, sweet lassi, and desserts with the meal; choose water, soda water, or unsweetened tea instead.

Take a brisk 10–20 minute walk starting soon after the meal, if safe and appropriate for you.

If possible, choose a smaller, thinner kulcha and avoid butter, creamy sauces, or potato-based sides that can make the meal easier to overeat.