R- Jowar Roti - R-jowar Roti (1 piece) and Butter milk (1 piece)

Choose plain, unsweetened buttermilk; avoid added sugar, fruit syrups, or sweetened masala mixes.

Reduce the jowar roti portion, such as having one smaller roti instead of multiple rotis, and eat it slowly.

Pair the roti with protein and fiber, such as dal, chana, paneer, eggs, or non-starchy vegetables like spinach, okra, cauliflower, or cucumber.

Add a vegetable salad or cooked vegetables before the roti to slow absorption; avoid starchy sides such as potatoes or rice in the same meal.

Use a little healthy fat with the meal, such as peanuts, almonds, seeds, or a small amount of ghee, rather than eating roti and buttermilk alone.

Take a 10–20 minute easy walk after eating and track your response; if spikes continue, discuss portion size and medication timing with your clinician.