Roti (1 Medium (7 Inches)), English Indian Sabji (1 Serving (110g)) and Dal Yellow (Hommade) (1 Serving)

Confirm the pattern by checking glucose before eating and for 2–3 hours afterward; note dal quantity, roti size, sabji ingredients, sleep, stress, and activity.

Reduce the roti portion first—for example, have one smaller roti instead of two—and avoid adding rice, potatoes, or sweet drinks to the same meal.

Make the sabji mostly non-starchy vegetables such as okra, cauliflower, cabbage, spinach, eggplant, bottle gourd, or bitter gourd; limit potato, corn, peas, and sugary gravies.

Keep yellow dal to a moderate portion and add protein and fat such as plain curd, paneer, tofu, egg, fish, or chicken to slow the meal’s glucose effect.

Use a high-fibre roti option such as barley flour roti or chickpea-flour roti, and avoid refined-flour rotis or naan.

Take an easy 10–20 minute walk after the meal. If “negative spike” means your glucose falls to a low level or you have sweating, shaking, confusion, or dizziness, seek prompt advice from a clinician, especially if you use diabetes medication.