Pani puri (1 piece)

Keep the serving small (for example, 3–4 pani puris) and avoid repeat helpings; eat slowly rather than having them quickly.

Choose fillings with more boiled chickpeas, moong sprouts, or kala chana, and ask for less potato and sweet chutney.

Skip sweet tamarind/date chutney; use mint-coriander water, lemon, chilli, and spices instead, while keeping added sugar minimal.

Have the pani puri alongside plain unsweetened yogurt or a small handful of almonds or peanuts to slow the rise.

Avoid pairing it with sugary drinks, sweet lassi, juice, or dessert; choose water, soda water, or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if safe for you, and use your usual glucose monitoring plan to see how this portion affects you.