Tea with Milk (1 Teacup (6 Fl Oz)) and Methi Paratha (1 Piece)

Reduce the portion to one small methi paratha and avoid adding sugar, honey, or sweet chutneys alongside it.

Prepare the paratha with more methi and a filling of paneer or tofu, using minimal oil or ghee; the added protein can slow glucose absorption.

Pair the meal with plain unsweetened Greek yogurt or a bowl of lentils rather than potato-based sides.

Have tea without sugar; use a smaller amount of milk and avoid biscuits, rusk, or other refined-flour snacks with it.

Eat the paratha after a protein- and vegetable-rich starter, such as cucumber salad with paneer or tofu, instead of eating it on an empty stomach.

Take a 10–20 minute easy walk soon after the meal to help reduce the post-meal rise.