Egg White (1 Large) and Roti (Aashirvaad) (1 Serving)

Reduce the roti portion (for example, have one smaller roti) and avoid adding a second starch such as rice or potatoes in the same meal.

Choose a thinner, high-fiber roti made with whole-wheat atta plus besan or ground flaxseed, rather than refined flour.

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

Keep the egg whites, and add a small amount of healthy fat such as avocado, nuts, seeds, or olive oil to slow the meal’s absorption.

Include a side of lentils, chickpeas, or unsweetened Greek yogurt, and reduce the roti further if adding one of these.

Take a 10–20 minute easy walk after eating, and avoid sweet drinks, juice, or dessert with this meal.