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

Reduce the roti portion (for example, have one smaller roti) and increase the karela sabji, especially if the dish contains potatoes or added sugar.

Choose a barley-flour roti or a besan (chickpea-flour) cheela instead of a standard wheat roti; avoid refined-flour breads.

Add a protein side such as unsweetened plain Greek yogurt, paneer, eggs, or dal, and eat it before or alongside the roti.

Include a small serving of nuts or seeds, such as almonds, walnuts, peanuts, or chia seeds, with the meal to slow absorption.

Prepare karela sabji with minimal sugar, jaggery, sweet sauces, or starchy additions; use non-starchy vegetables such as okra, spinach, cauliflower, or cabbage instead of potato.

Take a 10–20 minute easy walk soon after eating and compare your glucose response with different roti portions and meal combinations.