Dal (1 piece) and Roti (1 piece)

Reduce the roti portion (for example, have one small roti instead of two) and avoid adding extra ghee or sugary accompaniments.

Choose a higher-fibre dal preparation with whole lentils such as chana dal, masoor dal, or whole moong, and keep the serving moderate.

Add a large side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or broccoli before eating the dal and roti.

Include protein with the meal, such as paneer, plain curd, eggs, fish, or chicken, to slow the rise after eating.

Eat the vegetables and protein first, then dal, and have the roti last rather than starting with it.

Take a 10–20 minute easy walk after the meal, if safe and appropriate for you.