Curd (Mother Dairy) (1 Serving), English Kala Chana (1 Serving (110g)) and Roti (1 Medium (7 Inches))

Reduce the roti portion first; keep curd plain and unsweetened, and avoid adding sugar, sweetened yogurt, or sweet drinks to the meal.

Eat in this order: a non-starchy vegetable salad, then curd and kala chana, and have the roti last. Add lemon, vinegar, or spices to the salad if tolerated.

Replace regular roti with a barley-flour roti or a chickpea-flour roti, and keep it to a small serving.

Increase the kala chana portion gradually while reducing roti, since it provides more protein and fibre; avoid potato or rice alongside this meal.

Add a small amount of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, to make the meal more filling and slow absorption.

Take a 10–20 minute easy walk soon after eating, and check your glucose response to adjust portions; discuss repeated large spikes with your clinician.