English Indian Bhakri Bread (1 Piece) and English Indian Sabji (1 Serving (110g))

Reduce the bhakri portion and fill at least half the plate with non-starchy sabji such as okra, cauliflower, cabbage, spinach, eggplant, or green beans; avoid potato, corn, and large amounts of peas in the sabji.

Choose a barley-flour or chickpea-flour bhakri/chilla instead of a refined-flour or rice-based bread, and keep it to one small serving.

Add protein and fat to the meal: paneer, eggs, fish, chicken, tofu, or unsweetened curd can slow the rise when eaten with bhakri and sabji.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, then eat the sabji and protein before the bhakri.

Avoid sweetened chai, juice, soda, dessert, and large servings of fruit with this meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating and check your glucose response; if spikes remain large or frequent, discuss the meal plan and medication timing with your clinician.