Roti (1 Small (6 Inches)) and Cooked Spinach (from Fresh) (1 Cup, Fresh)

Reduce the roti portion, such as having one smaller roti instead of multiple rotis, while keeping spinach as the larger part of the meal.

Add a protein-rich side such as lentils, chickpeas, tofu, paneer, eggs, or unsweetened Greek yogurt to slow digestion and reduce the meal’s glucose rise.

Include a small serving of healthy fat, such as almonds, walnuts, chia seeds, or avocado, alongside the meal.

Eat the spinach and protein portion first, then eat the roti last rather than starting with the roti.

Avoid adding sugar-containing sauces, sweet drinks, or large amounts of starchy sides to the same meal.

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