English Indian Missi Roti (1 Piece) and Dal Yellow (Hommade) (1 Serving)

Reduce the missi roti portion (for example, have one smaller roti) and avoid adding extra flour-based sides in the same meal.

Keep yellow dal to a moderate bowl and prepare it without added sugar, potato, or large amounts of oil or ghee.

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

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

Eat the dal and vegetables first, then the roti last; eat slowly and avoid seconds until at least 15–20 minutes have passed.

Take a gentle 10–20 minute walk soon after the meal, if safe for you, and avoid sugary drinks, juice, or dessert with it.