Roti (1 Medium (7 Inches)) and English Bottle Gourd Curry (1 Cup)

Keep the bottle gourd curry portion generous, but limit the roti serving to one small roti and avoid second helpings of starch.

Choose a roti made from chickpea flour or barley flour instead of refined flour; add psyllium husk or ground flaxseed to the dough for extra fiber.

Eat the curry with a protein such as paneer, plain unsweetened yogurt, eggs, tofu, or lentils to slow glucose absorption.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar dressing before eating the roti.

Cook the curry with minimal potato, corn, or added sugar; increase bottle gourd, spinach, mushrooms, or other non-starchy vegetables instead.

Take a 10–20 minute easy walk soon after the meal and avoid sitting continuously afterward.