2 roti (1 piece)

Reduce the portion to 1 roti and add a larger serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or broccoli.

Choose rotis made with higher-fiber flours such as barley flour, chickpea flour, or a mix of whole-wheat flour with flaxseed; avoid refined flour.

Eat protein alongside the roti, such as eggs, paneer, tofu, plain Greek yogurt, fish, chicken, or lentils, rather than eating roti alone.

Include healthy fats in the meal, for example avocado, nuts, seeds, or a small amount of olive or mustard oil in the vegetables.

Start the meal with a salad or cooked vegetables, then eat protein, and have the roti last.

Take a 10–20 minute easy walk soon after eating, if this is safe for you.