Egg Omelet (1 Large) and Roti (1 Medium (7 Inches))

Use a smaller roti portion and choose a barley, chickpea-flour, or buckwheat roti instead of refined-flour roti.

Add plenty of non-starchy vegetables to the omelet, such as spinach, mushrooms, peppers, tomatoes, or broccoli.

Eat the omelet and vegetables before the roti to slow the rise in blood sugar.

Include a small serving of unsweetened plain yogurt or a handful of nuts/seeds alongside the meal.

Avoid sweet drinks, fruit juice, sugary sauces, and dessert with this meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if appropriate for your health.