English Brinjal Curry (1 Cup) and English Jowar Roti (1 Piece)

Reduce the roti portion and avoid having seconds; increase the brinjal curry portion only if it is not made with added sugar or starchy thickeners.

Start the meal with a salad of cucumber, tomato, and leafy vegetables, dressed with lemon or vinegar, before the curry and roti.

Add a protein side such as paneer, plain unsweetened yogurt, eggs, tofu, or moong dal to slow digestion of the meal.

Replace part of the roti serving with moong dal, chickpeas, or non-starchy vegetables rather than adding another flatbread.

Avoid sweetened drinks, fruit juice, dessert, and large amounts of rice with this meal; choose water or unsweetened buttermilk instead.

Take a gentle 10–20 minute walk after eating, if safe for you, and track portion sizes and post-meal glucose to identify your personal tolerance.