Poori (1 piece)

Reduce the portion of poori (for example, have 1 small poori instead of several) and avoid refills; the amount eaten is a major driver of the rise.

Eat a protein- and fiber-rich starter first, such as unsweetened plain yogurt, chickpeas, or a non-starchy vegetable salad, before the poori.

Pair poori with high-fiber vegetable dishes such as okra, eggplant, spinach, cauliflower, or mixed non-starchy vegetables; avoid potato-heavy curries and sweet chutneys.

Avoid having poori with sugary drinks, juice, desserts, or sweetened lassi; choose water, unsweetened tea, or unsweetened buttermilk instead.

Take an easy 10–20 minute walk soon after the meal, if safe for you, to help reduce the post-meal rise.

Consider replacing some or all of the poori with a smaller portion of whole-grain roti or a chickpea-flour chilla, and check your glucose response to find your personal tolerance.