English Jowar Roti (1 Piece) and Aloo Gobi (1 Serving (125g))

Reduce the jowar roti portion to 1 small roti and avoid adding potato-heavy servings; make aloo gobi mostly cauliflower with a small amount of potato.

Eat protein and non-starchy vegetables first, such as paneer, eggs, tofu, plain unsweetened yogurt, salad, spinach, or cucumber, before the roti and aloo gobi.

Add a serving of chickpeas, lentils, or moong dal to the meal, and reduce the roti or potato portion rather than adding these foods on top of the usual meal.

Cook aloo gobi with more cauliflower, cabbage, spinach, peas, or green beans and less potato; avoid sweet sauces and large amounts of oil.

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

Check your glucose response with smaller portions on different days; if large spikes continue, discuss the meal plan and medication timing with your clinician.