English Indian Dal Palak (100 G), Roti (1 Medium (7 Inches)) and Cucumber (Peeled) (1 Cup, Sliced)

Reduce the roti portion (for example, have one smaller roti) and increase the dal palak and cucumber portions to lower the meal’s carbohydrate load.

Eat cucumber and dal palak first, then have the roti last; slowing the pace of the meal can also help.

Add a protein-rich side such as plain unsweetened yogurt, paneer, tofu, or eggs, and avoid sweetened yogurt or sugary drinks with the meal.

Include a small amount of healthy fat, such as a spoon of peanut butter-free ground flaxseed, chia seeds, or a few almonds, with or before the meal.

Choose a roti made with higher-fiber flour such as barley flour or besan blended into the dough, rather than a large refined-flour roti.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.