English Arhar Dal (1 Serving (110g)), Roti (1 Medium (7 Inches)) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion substantially; replace it with a small serving of quinoa or pearled barley.

Keep arhar dal to a moderate portion and avoid adding sugar, jaggery, or large amounts of starchy vegetables to it.

Choose rotis made with barley flour, besan, or a besan–barley flour blend instead of refined flour-based rotis.

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

Include protein with the meal, such as eggs, fish, chicken, tofu, paneer, or unsweetened Greek yogurt, to slow the rise after eating.

Take a 10–20 minute easy walk soon after the meal, if safe for you.