Mcdonalds - Big Spicy Paneer Wrap - India (1 wrap(285g))

Skip sugary drinks, shakes, desserts, and fries; choose water, sparkling water, or unsweetened tea/coffee instead.

Order the wrap without extra creamy/sweet sauces if possible, and avoid adding ketchup or other sweet condiments.

Eat a small protein-and-fibre starter 15–30 minutes beforehand, such as a plain salad with non-starchy vegetables, a handful of nuts, or unsweetened curd.

Have half the wrap first, eat slowly, and wait 15–20 minutes before deciding whether to finish the rest.

Take a 10–20 minute easy walk soon after eating; avoid sitting continuously for the next couple of hours.

If large spikes happen repeatedly despite these changes, consider choosing a smaller meal with more non-starchy vegetables and protein, and discuss your readings with a clinician.