Mooli Paratha (1 Piece) and Masti Dahi (Amul) (1 Serving)

Make smaller, thinner mooli parathas and use a higher-fibre dough blend such as barley flour or besan rather than refined flour; avoid adding potato to the filling.

Choose plain, unsweetened Masti dahi and keep the portion moderate; do not add sugar, honey, sweet chutney, or sweetened drinks.

Add protein to the meal, such as paneer, eggs, tofu, or a bowl of unsweetened dahi, to slow the rise after the paratha.

Have a large side salad of cucumber, tomato, leafy greens, and radish with lemon or vinegar before or alongside the meal.

Limit oil, butter, and ghee used for cooking, and avoid pairing the meal with extra starches such as rice, bread, or another paratha.

Take a gentle 10–20 minute walk soon after eating, if medically appropriate, and check your portions and post-meal glucose response to identify a tolerable serving size.