Roti (Aashirvaad) (1 Serving), Curd (Amul) (1 Serving) and English Okra (100 G)

Reduce the roti portion and choose smaller, thinner rotis made with 100% stone-ground whole-wheat atta; avoid refined-flour rotis.

Keep curd plain and unsweetened, and pair the meal with a protein such as chickpeas, lentils, paneer, eggs, fish, or chicken.

Increase the English okra portion and add other non-starchy vegetables such as spinach, cauliflower, cabbage, cucumber, or mushrooms.

Add a small amount of healthy fat, such as nuts, seeds, or olive/mustard oil, to slow digestion and improve fullness.

Eat vegetables and protein first, have roti last, and avoid sweet drinks, fruit juice, dessert, or sugary curd with the meal.

Take a 10–20 minute easy walk after eating and check your response with your glucose monitor to identify the roti amount that works for you.