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

Reduce the potato portion and bulk the curry with non-starchy vegetables such as spinach, cauliflower, okra, eggplant, cabbage, or green beans.

Replace some or all potato with chickpeas, lentils, or kidney beans to make the curry more filling with a slower glucose effect.

Limit the chapati portion to one small, thin chapati; avoid adding rice, potatoes, or other starchy sides in the same meal.

Choose a side of plain unsweetened yogurt or raita with cucumber, mint, and coriander; avoid sweetened yogurt.

Add protein to the meal, such as eggs, paneer, tofu, fish, chicken, or unsweetened Greek yogurt, and eat it before or alongside the starches.

Take a 10–20 minute easy walk soon after eating, if safe and appropriate for you.