English Indian Missi Roti (1 Piece)

Reduce the missi roti portion (for example, have 1 smaller roti) and avoid pairing it with rice, potatoes, sweet drinks, or dessert in the same meal.

Make missi roti with a higher proportion of besan (gram flour), methi, spinach, or grated vegetables, and less wheat flour; keep added oil or ghee modest.

Eat the roti with protein-rich sides such as plain unsweetened yogurt, paneer, eggs, grilled chicken, fish, tofu, or dal.

Add a large serving of non-starchy vegetables such as okra, cauliflower, cabbage, spinach, eggplant, peppers, cucumber, or leafy salad before or alongside the roti.

Avoid eating it when very hungry; start with salad or vegetables, then protein, and eat the roti last and slowly.

Take a 10–20 minute easy walk after the meal, if safe for you, and use your glucose readings to identify the portion size you tolerate best.