Roti (1 Medium (7 Inches)) and English Indian Cabbage Sabji (100 G)

Reduce the roti portion first—for example, have 1 small roti instead of multiple—and increase the cabbage sabji portion, prepared without added sugar or potato.

Add a protein-rich side such as unsweetened plain Greek yogurt, lentil dal, or chickpeas to slow digestion and reduce the rise after the meal.

Start the meal with cabbage sabji and protein, then eat the roti last rather than eating roti first or by itself.

Avoid pairing this meal with sweet chai, juice, desserts, or large amounts of rice; choose water or unsweetened tea instead.

Include a small serving of almonds or peanuts with the meal if suitable for you, and limit high-calorie oils in the sabji.

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