English Bajra Roti (100 G) and Kadhi (1 Serving (120g))

Keep bajra roti to one small-to-medium roti and avoid adding rice, potatoes, or other starches in the same meal.

Make kadhi with unsweetened plain yogurt and besan; avoid sugar, sweetened yogurt, and fried pakoras.

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

Include a protein side such as paneer, eggs, tofu, grilled chicken, fish, or a small bowl of chickpeas to slow the rise.

Use minimal oil or ghee, but do not eat the meal alone on an empty stomach; start with salad or vegetables first.

Take a 10–20 minute easy walk soon after eating and avoid sitting continuously for the next hour.