Wheat Chapati (1 Piece) and Mushroom Curry (1 Cup)

Reduce the chapati portion and choose a smaller, thinner chapati; avoid adding rice, potatoes, or sugary sides to the meal.

Make the mushroom curry with plenty of non-starchy vegetables such as spinach, cauliflower, bell peppers, zucchini, or green beans, and keep potato, corn, and sweetened sauces out.

Add protein to the meal, such as paneer, tofu, eggs, chicken, fish, lentils, or chickpeas, to slow the rise after eating.

Use healthy fats in modest amounts—such as olive oil, mustard oil, nuts, seeds, or avocado—and avoid deep-fried accompaniments.

Start with a salad of cucumber, tomato, leafy greens, and lemon or vinegar before the curry and chapati.

Take a 10–20 minute easy walk after the meal and avoid lying down immediately afterward.