English Indian Chicken Tikka Roll (1 Roll)

Choose a smaller chicken tikka roll made with a whole-grain chapati or low-carbohydrate wrap, and ask for extra chicken and non-starchy vegetables such as lettuce, cucumber, onion, and peppers.

Skip sweet chutneys, sugary sauces, fries, and sweet drinks; use mint-coriander chutney, lemon, or unsweetened yogurt-based raita instead.

Eat a side salad or a small serving of cucumber and unsweetened raita before or alongside the roll to slow absorption.

Ask for less wrap and more tikka filling, and avoid added potato, crispy fried toppings, or refined-flour naan.

Take a 10–20 minute easy walk soon after eating, if this is safe for you.

If you use glucose-lowering medication, review repeated large spikes with your clinician rather than adjusting doses on your own.