Cooked Cauliflower (1 Cup) and Roti (1 Medium (7 Inches))

Reduce the roti portion (for example, have half first) and avoid pairing it with other starches or sugary drinks in the same meal.

Build the meal around non-starchy vegetables such as cauliflower, spinach, okra, broccoli, or salad, and use roti as the smaller component.

Add protein before or alongside the meal, such as eggs, paneer, tofu, plain Greek yogurt, fish, chicken, or lentils.

Include a small serving of healthy fat or fiber, such as almonds, walnuts, chia seeds, flaxseed, or avocado, to slow digestion.

Choose a thinner, smaller roti made with higher-fiber flour such as barley or chickpea flour, rather than a large refined-flour roti.

Take a 10–20 minute easy walk starting soon after the meal, and check your glucose response to identify the portion size you tolerate best.