Soya Bhurji (Saffola) (1 Serving)

Keep the soya bhurji portion moderate and avoid adding sugar, sweet sauces, ketchup, or large amounts of starchy vegetables such as potatoes.

Cook it with plenty of non-starchy vegetables such as spinach, mushrooms, bell peppers, tomatoes, zucchini, or cauliflower to increase fibre and volume.

Add a small amount of protein or fat, such as paneer, egg, plain unsweetened curd, avocado, nuts, or seeds, rather than eating the bhurji with a refined-flour bread product.

Choose a small serving of whole-grain roti, barley, quinoa, or steel-cut oats if you want a carbohydrate accompaniment, and avoid white bread, rice, or sugary drinks with the meal.

Eat the bhurji slowly and start the meal with a raw vegetable salad dressed with lemon, vinegar, or olive oil if tolerated.

Take a gentle 10–20 minute walk after eating and compare your glucose response with different portion sizes and meal pairings.