English Bajra Roti (100 G)

Reduce the roti portion (for example, have one smaller roti) and avoid eating it alone; monitor your own response to find the portion that works best.

Pair the roti with protein such as paneer, eggs, tofu, plain unsweetened yogurt, fish, or chicken.

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

Include a fiber-rich side such as lentils, chickpeas, kidney beans, or moong dal, while keeping added oil and creamy sauces modest.

Avoid combining the meal with sugary drinks, juice, sweets, or large portions of rice or potatoes; choose water, unsweetened tea, or buttermilk instead.

Take an easy 10–20 minute walk after the meal, if medically appropriate, and check your glucose response to adjust future portions.