Roti (1 Medium (7 Inches)) and Chicken Leg Meat (Broilers or Fryers, Roasted, Cooked) (100 G)

Keep the roasted chicken leg skinless and avoid sugary marinades, sweet sauces, or breading; pair it with a smaller roti portion rather than adding other starches.

Choose a roti made from barley flour, chickpea flour, or a barley–chickpea flour blend instead of refined flour; keep it thin and limit the serving to one small roti.

Add a large serving of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, cucumber, or salad before or alongside the meal.

Include a fiber-rich side such as lentils, chickpeas, or beans, and reduce the roti portion accordingly rather than eating both in large amounts.

Add unsweetened yogurt or a small handful of nuts or seeds to the meal, if tolerated, to slow digestion and improve fullness.

Take a gentle 10–20 minute walk after eating, and use your glucose readings to identify the roti portion that works best for you.