Roti (1 Small (6 Inches)) and Cooked Mixed Vegetables (Corn, Lima Beans, Peas, Green Beans and Carrots, Fat Added in Cooking (1 Cup)

Reduce the corn, peas, and lima bean portion, and increase green beans or other non-starchy vegetables such as broccoli, cauliflower, spinach, zucchini, or bell peppers.

Use a smaller roti, preferably one made from chickpea flour or barley flour, and avoid having additional starches in the same meal.

Add a protein serving such as eggs, tofu, paneer, plain Greek yogurt, fish, or chicken to slow digestion and blunt the rise.

Include a small amount of healthy fat, such as olive oil, avocado, nuts, or seeds, while keeping added cooking fat moderate.

Start the meal with a salad or non-starchy vegetables, then eat protein, and have the mixed vegetables and roti last.

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