English Indian Paneer Bhurji (100 G), Curd (Amul) (1 Serving) and Roti (Aashirvaad) (1 Serving)

Have the curd and paneer bhurji first, then eat the roti last; slowing the meal and avoiding large bites of roti can soften the rise.

Use a smaller portion of roti and make it from barley flour, chickpea flour, or a barley–whole-wheat blend rather than refined flour.

Increase the non-starchy vegetables in the paneer bhurji, such as spinach, capsicum, mushrooms, cauliflower, or tomatoes, while keeping added oil moderate.

Choose plain, unsweetened curd; avoid sweetened curd, fruit curd, or adding sugar, honey, or sweet chutneys.

Add a small side salad with cucumber, tomato, lettuce, and lemon before the meal to add volume and fiber without adding many digestible carbohydrates.

Take a gentle 10–20 minute walk after the meal, if appropriate for you, and compare portions or roti flour choices using your Stable Response readings.