Roti (1 Medium (7 Inches)) and Chickpea Flour (Besan) (1 Cup)

Have a smaller portion of besan roti and avoid eating it alone; split the serving across the meal if needed.

Pair it with protein such as eggs, paneer, tofu, Greek yogurt, or unsweetened curd to slow glucose absorption.

Eat a generous serving of non-starchy vegetables first, such as spinach, okra, broccoli, cauliflower, zucchini, or leafy salad.

Add healthy fats in modest amounts, such as avocado, nuts, seeds, or olive oil, rather than high-sugar sauces or chutneys.

Avoid combining the meal with sugary drinks, sweets, fruit juice, or large portions of rice or potatoes.

Take a 10–20 minute easy walk after the meal, if safe for you, to help reduce the post-meal rise.