Aloo Sabzi (100 G), English Dal (1 Cup) and Roti (1 Medium (7 Inches))

Keep the potato curry portion small and increase the amount of non-starchy vegetables in the meal, such as spinach, cauliflower, okra, beans, or cabbage.

Replace regular roti with a barley-flour roti or a chickpea-flour chilla, and limit the meal to one serving of starch.

Add a protein-rich side such as lentil dal, tofu, paneer, plain Greek yogurt, or eggs; avoid adding sugar to the dal or yogurt.

Start the meal with salad or cooked vegetables, then eat dal/protein, and have the starch portion last.

Avoid potato-heavy gravy, sweet chutneys, sugary drinks, and dessert with this meal; choose water or unsweetened buttermilk instead.

Take a 10–20 minute easy walk after eating, and check your glucose response to identify a portion size that works for you.