English Indian Kadai Paneer (1 Cup) and English Tandoori Roti (1 Piece)

Limit the meal to one small tandoori roti and avoid adding rice, naan, dessert, or sweet drinks alongside it.

Ask for kadai paneer with extra capsicum, tomatoes, onions, and other non-starchy vegetables, with minimal added sugar in the gravy.

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

Eat the paneer and vegetables first, then have the roti slowly; this can blunt the rise compared with eating bread first.

Choose plain unsweetened yogurt or a small portion of moong dal as an accompaniment instead of additional bread.

Take a 10–20 minute easy walk after the meal, if safe for you.