Aloo Mutter (1 Serving (125g)) and Wheat Chapati (1 Piece)

Reduce the potato portion in aloo mutter and bulk the dish out with cauliflower, spinach, cabbage, mushrooms, or green beans; keep peas to a modest portion.

Replace the wheat chapati with a 100% barley-flour roti, or have a small serving of cooked pearled barley instead.

Add a protein side such as paneer, plain unsweetened curd, eggs, tofu, fish, or chicken; avoid sweetened yogurt or sugary sauces.

Start the meal with a large salad of cucumber, tomato, leafy greens, and lemon or vinegar, then eat the protein and vegetables before the starch.

Keep the meal portion smaller: use one small roti or a modest barley serving, and avoid adding rice, potatoes, sweets, or sweet drinks alongside it.

Take a 10–20 minute easy walk soon after eating, and use your glucose readings to identify the potato-and-roti portion you personally tolerate.