Roti (1 Medium (7 Inches)), Roti (1 Medium (7 Inches)) and Dal Yellow (Hommade) (1 Serving)

Reduce the roti portion first: have one small roti instead of two, and avoid adding rice or other starches in the same meal.

Keep the yellow dal portion moderate and choose a thicker, less watery preparation; avoid adding sugar, jaggery, or large amounts of high-carbohydrate toppings.

Replace one roti with a roti made from barley flour or chickpea flour, and avoid refined-flour rotis.

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

Include protein and healthy fat with the meal, such as plain yogurt, paneer, eggs, tofu, fish, chicken, or a small handful of nuts; avoid sweetened yogurt.

Take a 10–20 minute easy walk soon after eating, and consider checking whether the spike improves with smaller portions and slower eating.