Chapati (1 Piece) and English Indian Black Eyed Peas Curry (1 Cup)

Reduce the chapati portion—for example, have one smaller chapati instead of two—and increase the black-eyed-peas curry and non-starchy vegetables on the plate.

Choose a thinner, high-fibre chapati made with whole-wheat flour plus ground flaxseed or psyllium husk, rather than a large refined-flour flatbread.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar dressing before eating the chapati.

Keep the black-eyed-peas curry relatively thick and include extra vegetables such as spinach, okra, cauliflower, or eggplant; avoid adding sugar or potato.

Add a protein side such as unsweetened plain yogurt, paneer, eggs, fish, chicken, or tofu to slow the rise after the meal.

Take a 10–20 minute easy walk soon after eating, and avoid sweet drinks or dessert with the meal.