Indian Paneer Cheese (1 Serving (30g)) and English Bajra Roti (100 G)

Reduce the bajra roti portion (for example, have one smaller roti) and avoid adding other starches such as rice, potatoes, or sweets in the same meal.

Keep paneer as the main protein; choose plain, minimally processed paneer and avoid sweetened sauces or gravies.

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

Include a fiber-rich side such as a salad with lemon and a small amount of olive oil, or cooked vegetables with seeds.

Eat slowly and start with vegetables and paneer before eating the roti; this can soften the post-meal rise.

Take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.