Roti (1 Medium (7 Inches)) and Chickpea Curry (1 Cup)

Keep the chickpea curry portion moderate and limit the roti to one small piece; avoid adding rice or other starches to the same meal.

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

Add a protein-rich side such as plain unsweetened Greek yogurt, paneer, tofu, eggs, fish, or chicken, and choose curry preparations without added sugar.

Use a small amount of healthy fat—such as almonds, walnuts, chia seeds, or olive oil—to slow digestion; keep portions modest.

Consider replacing regular roti with a smaller besan (chickpea-flour) roti or a lentil-flour flatbread, without added refined flour.

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