English Baingan Bharta (1 Serving (120g)) and English Ragi Roti (1 Piece)

Keep the baingan bharta portion generous, but limit ragi roti to one small, thin roti; avoid adding sugar, jaggery, or sweet chutneys to the meal.

Cook baingan bharta with minimal oil and avoid potato or corn; add non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or bell peppers for more fibre.

Pair the meal with a protein source such as plain curd, paneer, tofu, eggs, fish, or chicken; this can slow the rise after the roti.

Start with a salad of cucumber, tomato, lettuce, and lemon or a bowl of clear vegetable soup before eating the roti.

Avoid juice, sweetened tea, dessert, and large portions of rice alongside this meal; choose water or unsweetened buttermilk instead.

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