Roti (Aashirvaad) (1 Serving) and Cooked Green String Beans (from Fresh) (1 Cup, Fresh)

Reduce the roti portion, or have one smaller roti instead of multiple servings; choose a thin, high-fiber whole-wheat roti rather than refined-flour bread.

Keep the string beans as the larger part of the meal and avoid adding sugary sauces or sweetened condiments.

Add a protein source such as eggs, tofu, grilled chicken, fish, paneer, or unsweetened Greek yogurt to slow digestion of the meal.

Include healthy fats in a modest amount, such as avocado, nuts, seeds, or olive oil, alongside the beans and roti.

Add a side of lentils, chickpeas, or a non-starchy salad such as cucumber, leafy greens, tomatoes, and peppers; reduce the roti slightly if adding legumes.

Take a 10–20 minute easy walk after eating, and avoid pairing the meal with sweet drinks, juice, or dessert.