Bell Peppers (1 Medium (Approx 2 3/4 Inches Long, 2 1/2 Inches Dia)) and Roti (1 piece)

Reduce the roti portion (for example, have one small roti instead of multiple) and increase the proportion of non-starchy vegetables such as bell peppers, spinach, broccoli, or cauliflower.

Choose a smaller, thinner roti made with barley flour, chickpea flour, or a blend of whole-wheat and chickpea flour rather than a large refined-flour roti.

Pair the meal with protein and fat, such as tofu, eggs, plain unsweetened yogurt, paneer, or lentils, instead of eating roti and peppers alone.

Add a fiber-rich side such as chickpea salad, lentil dal, or cooked vegetables; avoid potato, white rice, and sugary sauces with the meal.

Eat the bell peppers first, then protein and vegetables, and have the roti last to slow the rise after eating.

Take a 10–20 minute easy walk after the meal, and check whether a smaller roti serving improves your personal glucose response.