English Ragi Roti (1 Piece) and Chutney (1 Tablespoon)

Make the ragi roti smaller or have one instead of multiple, and avoid adding rice flour, refined flour, or potato to the dough.

Choose unsweetened chutney: use coconut, mint, coriander, tomato, or peanut chutney without sugar, jaggery, dates, sweetened coconut, or sweet sauces.

Add a protein side such as eggs, paneer, tofu, Greek yogurt/curd, or unsweetened buttermilk to slow the rise after the meal.

Fill at least half your plate with non-starchy vegetables such as spinach, okra, cabbage, cauliflower, cucumber, beans, or salad before eating the roti.

Include a small amount of healthy fat, such as peanuts, almonds, walnuts, chia seeds, flaxseed, or avocado, rather than eating roti and chutney alone.

Take a 10–20 minute easy walk soon after eating, and check whether the spike improves with a smaller portion or a different chutney recipe.