English Bottle Gourd Curry (1 Cup) and English Jowar Roti (1 Piece)

Reduce the starch portion: have one small, thin roti rather than multiple rotis, and avoid seconds at the same meal.

Prepare the bottle gourd curry without potatoes, sugar, sweetened sauces, or flour-based thickening; include a protein source such as paneer, eggs, tofu, fish, or chicken.

Start with a non-starchy salad such as cucumber, tomato, leafy greens, cabbage, or bell peppers, dressed with lemon and a little oil.

Add a serving of plain unsweetened Greek yogurt or curd alongside the meal, if dairy suits you.

Eat slowly and have the protein and vegetables before the roti; avoid sweet drinks, juice, and dessert with or soon after the meal.

Take a 10–20 minute easy walk beginning soon after eating, and use your glucose readings to identify the portion size that works best for you.