Curd (Amul) (1 Serving) and Roti (1 Medium (7 Inches))

Keep the roti portion smaller (for example, 1 medium roti) and avoid adding rice, sweets, or sugary drinks in the same meal.

Choose unsweetened plain curd and avoid flavored, sweetened, or fruit-added curd.

Make rotis with higher-fiber flours such as barley flour or besan mixed with whole-wheat flour, rather than refined flour.

Add a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or cucumber salad before or alongside the meal.

Include a protein source such as dal, paneer, tofu, eggs, fish, or chicken to slow the rise after the meal.

Take a 10–15 minute easy walk after eating, if this is safe and suitable for you.