English Jowar Roti (1 Piece) and Curd (Amul) (1 Serving)

Reduce the jowar roti portion and avoid eating it alone; start with a salad of cucumber, tomato, leafy vegetables, and lemon.

Choose plain, unsweetened curd and keep the serving moderate; avoid sugar, fruit jam, sweetened lassi, or flavored curd.

Add protein and fiber to the meal, such as lentils, chickpeas, paneer, tofu, eggs, fish, or chicken, to slow glucose absorption.

Include a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, with or before the meal.

Eat slowly and have the curd and roti as part of a balanced meal rather than after a long fast or as a large standalone meal.

Take a 10–20 minute easy walk after eating, if medically safe for you, and check portion sizes using your glucose readings to identify your personal tolerance.