English Indian Kadai Paneer (1 Cup), Roti (1 Medium (7 Inches)) and White Rice (1 Cup, Cooked)

Replace white rice with a small serving of cooked barley, quinoa, or lentils.

Limit the meal to either one small roti or a small grain serving rather than having both roti and rice.

Start with a generous portion of non-starchy vegetables or salad, such as cucumber, spinach, cauliflower, bell peppers, or okra, before eating the paneer and starch.

Keep kadai paneer preparation lower in added sugar and use a moderate amount of oil or cream; prioritize paneer, peppers, tomatoes, and onions.

Add plain unsweetened yogurt or raita with cucumber alongside the meal instead of sweet drinks or desserts.

Take a 10–20 minute easy walk after eating and check your glucose response to refine portions for future meals.