Dal Yellow (Hommade) (1 Serving) and English Jowar Roti (100 G)

Reduce the portion of yellow dal and jowar roti at the same meal; for example, have one smaller roti and measure the dal rather than serving freely.

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

Include protein and fat with the meal, such as paneer, tofu, eggs, plain unsweetened yogurt, or a small handful of almonds or walnuts.

Prepare the dal with whole lentils where possible and avoid blending it into a very smooth, thin consistency; a thicker, less processed texture may slow absorption.

Avoid pairing the meal with rice, potatoes, sweet drinks, fruit juice, dessert, or large amounts of added oil; drink water or unsweetened tea instead.

Take a gentle 10–20 minute walk after eating, if medically safe, and use your glucose readings to identify the dal-and-roti portion that works best for you.