Cooked Green Cabbage (1 Cup), Roti (1 Small (6 Inches)) and Dal Yellow (Hommade) (1 Serving)

Reduce the roti portion (for example, have one smaller roti) and increase the cooked cabbage and dal portions without adding sugar or starchy thickeners.

Choose whole-grain, high-fiber roti flour such as barley, buckwheat, or chickpea flour instead of refined flour; avoid adding potatoes or rice flour to the dough.

Add a protein-rich side such as plain unsweetened yogurt, paneer, tofu, eggs, fish, or chicken to slow glucose absorption.

Include healthy fats in modest amounts, such as a teaspoon of olive oil, mustard oil, ghee, or a small serving of nuts or seeds, while avoiding deep-frying.

Start the meal with a salad of non-starchy vegetables such as cucumber, tomato, lettuce, spinach, or bell peppers, dressed with lemon or vinegar.

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