Roti (1 Medium (7 Inches)) and Arbi Sabzi (100 G)

Reduce the arbi and roti portions, and avoid having extra roti or second servings of arbi in the same meal.

Eat a large serving of non-starchy vegetables first, such as spinach, okra, cauliflower, cabbage, or salad, then have the arbi sabzi and roti.

Pair the meal with protein: dal, chana, rajma, paneer, eggs, fish, or chicken can slow glucose absorption and improve fullness.

Choose one small whole-wheat, high-fibre roti and avoid refined-flour breads; consider replacing part of the roti with a small serving of lentils or chickpeas.

Cook arbi with minimal oil but include protein and fibre-rich vegetables; avoid sweet sauces, potatoes, and sugary drinks with the meal.

Take a gentle 10–20 minute walk after eating, if safe for you, and monitor your glucose response to identify a portion size that works better.