English Bajra Roti (1 Piece) and Tea with Milk (1 Teacup (6 Fl Oz))

Reduce the bajra roti portion (for example, start with one small roti) and avoid eating it alone; a larger flour portion can still raise glucose substantially.

Pair the roti with a protein-rich side such as paneer, eggs, or unsweetened Greek yogurt to slow absorption and improve fullness.

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

Make tea without sugar, honey, jaggery, biscuits, or sweetened creamer; use a small amount of plain milk if desired.

Eat slowly and take a 10–20 minute easy walk after the meal, if this is safe for you.

Check your glucose response with a smaller portion on another day; if large spikes continue, discuss your meal plan and medications with your clinician.