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

Reduce the roti portion (for example, have one smaller roti) and increase the cooked cabbage portion; avoid adding sugar, potato, or starchy thickeners to the cabbage.

Choose roti made from 100% whole-wheat atta, preferably thinner and smaller rather than large or multiple rotis.

Add a protein side such as unsweetened plain yogurt, paneer, eggs, fish, chicken, tofu, or dals/beans to slow the glucose rise.

Use a modest amount of unsaturated cooking fat, such as mustard, groundnut, or olive oil, and avoid deep-frying the cabbage or roti.

Include a non-starchy salad before or alongside the meal, such as cucumber, tomato, leafy greens, radish, or bell pepper, with lemon or vinegar dressing and no sweet sauces.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.