Roti (1 Medium (7 Inches)), English Okra (100 G), Dal Yellow (Hommade) (1 Serving) and White Rice (1 Cup, Cooked)

Have the dal and okra first, then eat the starch portion last to slow absorption.

Choose only one starch serving at the meal rather than combining two; keep the serving modest.

Replace the refined grain portion with cooked barley, quinoa, or bulgur wheat.

Add a protein side such as plain Greek yogurt, tofu, eggs, or paneer without added sugar.

Include a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed.

Take a 10–20 minute easy walk after eating and compare your glucose response with different portion sizes.