Roasted chana (1 piece)

Reduce the roasted chana portion and pre-portion it into a small bowl rather than eating directly from the packet.

Have roasted chana with protein or fat, such as plain Greek yogurt, tofu, eggs, or a small handful of almonds, instead of eating it alone.

Pair it with high-fiber non-starchy vegetables such as cucumber, tomato, bell pepper, or leafy greens.

Avoid combining roasted chana with sweetened tea, juice, dried fruit, jaggery, or other sugary snacks in the same sitting.

Eat it after a balanced meal rather than on an empty stomach, and chew slowly to make the serving more satisfying.

Take a 10–15 minute easy walk after eating to help blunt the rise.