Parantha (1 piece)

Make the parantha smaller and limit the meal to one; avoid second helpings and sweet drinks alongside it.

Prepare it with a mix of besan or barley flour instead of refined flour, and keep added oil or ghee modest.

Choose a high-fibre filling such as spinach, methi, cabbage, cauliflower, or paneer rather than potato or other starchy fillings.

Eat it with plain unsweetened curd, paneer, eggs, or tofu to add protein and slow absorption.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, then eat the parantha last.

Take a 10–20 minute easy walk after eating, if medically appropriate.