Roti (1 Medium (7 Inches)) and Boiled Egg (1 Large)

Keep the portion to 1 small whole-wheat roti and pair it with 1–2 boiled eggs; avoid adding extra bread, rice, or sugary drinks in the same meal.

Choose an atta roti made with whole wheat, or mix the flour with chickpea flour or barley flour to slow the rise in glucose.

Add a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, bottle gourd, or cucumber salad before or alongside the roti.

Include a small amount of healthy fat, such as avocado, a few nuts, seeds, or olive/mustard oil in the vegetable dish, rather than eating roti alone.

Eat the egg and vegetables first, then the roti, and eat slowly to reduce the meal’s glucose impact.

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