Roti (1 Medium (7 Inches)) and Cooked Cauliflower (Fat Added in Cooking) (1 Cup)

Reduce the roti portion (for example, have one smaller roti) and increase the cauliflower and non-starchy vegetables on the plate.

Pair the meal with a protein source such as eggs, chicken, fish, tofu, or paneer to slow carbohydrate absorption.

Add a side of lentils, chickpeas, or plain unsweetened yogurt, and avoid sweetened yogurt or sugary sauces.

Use a moderate amount of added fat when cooking the cauliflower; favor olive oil, mustard oil, nuts, or seeds rather than a large amount of butter or creamy sauce.

Eat the cauliflower and protein first, then the roti last; avoid seconds of roti or other starches in the same meal.

Take a 10–20 minute easy walk after eating and avoid lying down immediately after the meal.