Roti (Aashirvaad) (1 Serving) and Cauliflower (1 Cup)

Reduce the portion of the meal’s starchy component and increase cauliflower or other non-starchy vegetables such as spinach, broccoli, cucumber, or zucchini.

Add a protein source such as tofu, eggs, plain Greek yogurt, or paneer to slow digestion and reduce the post-meal rise.

Include a small serving of lentils, chickpeas, or beans in place of some of the starch for more fiber and protein.

Add healthy fats in modest amounts, such as almonds, walnuts, chia seeds, or avocado, alongside the meal.

Avoid sweet drinks, juice, desserts, and large fruit portions with this meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, and avoid sitting continuously after the meal.