English Ragi Roti (1 Piece) and Dal Yellow (Hommade) (1 Serving)

Reduce the portion of ragi roti to one small roti and increase the share of yellow dal and non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or cucumber.

Eat a salad or cooked vegetables first, then dal, and have the roti last to slow the rise in glucose.

Add protein to the meal, such as paneer, tofu, egg, fish, or plain unsweetened curd, while avoiding sweetened yogurt.

Cook the dal with extra vegetables and avoid adding sugar, jaggery, or large amounts of starchy vegetables such as potato.

Choose a thinner roti made with ragi blended with besan or barley flour, rather than a large thick ragi roti.

Take a gentle 10–20 minute walk after the meal, if appropriate for your health and mobility.