Carbohydrates in the meals should be only 40%. This means reducing on chapatis (2-3 thin) or 200gm cooked rice only. Everything on the plate should be coloured vegetables, dals, curds, salads. Eating this kind of light meals with some snacks like sprouts, handful of peanuts, salads or bread slices (1-2) in between meals will help to keep sugars in a steady level without sudden highs or lows.