Roti (1 Medium (7 Inches)) and Cooked Vegetables (from Fresh, Fat Not Added in Cooking) (1 Serving (120g))

Reduce the roti portion (for example, have one smaller roti) and avoid adding a second starch such as rice or potatoes to the same meal.

Choose non-starchy cooked vegetables such as spinach, okra, cauliflower, cabbage, broccoli, zucchini, or green beans; limit potatoes, sweet corn, and large portions of carrots or peas.

Eat the vegetables and a protein source before the roti. Suitable options include lentils, chickpeas, beans, plain Greek yogurt, eggs, fish, chicken, tofu, or paneer.

Add a small amount of fat or protein to the meal, such as paneer, tofu, egg, plain yogurt, nuts, or seeds, rather than eating roti and vegetables alone.

Make roti with whole-wheat atta and keep it thin but not oversized; avoid refined-flour rotis, parathas, and sugary accompaniments.

Take a 10–20 minute easy walk after the meal, if medically appropriate, and monitor which vegetable-and-roti portions work best for your glucose response.