Roti (1 Medium (7 Inches)) and English Chicken Korma (1 Cup)

Reduce the roti portion to half or choose a smaller, thinner whole-grain roti; avoid adding rice or naan in the same meal.

Ask for chicken korma with less sugar, less cream, and a smaller amount of sauce; prioritize the chicken pieces over the gravy.

Add a large side of non-starchy vegetables such as spinach, broccoli, cauliflower, green beans, or a cucumber salad.

Include a small serving of lentils or chickpeas instead of extra roti or rice to add fibre and slow digestion.

Choose plain unsweetened yogurt or raita as a side, and avoid sweet drinks, mango chutney, and dessert with the meal.

Take a 10–20 minute easy walk after eating, and eat slowly to help limit the post-meal rise.