English Indian Peas and Cottage Cheese (1 Cup) and English Jowar Roti (1 Piece)

Reduce the jowar roti portion (for example, have half to one small roti) and increase the proportion of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or bottle gourd.

Keep peas to a smaller serving and bulk up the curry with lower-carb vegetables such as mushrooms, zucchini, bell peppers, or leafy greens.

Choose plain, unsweetened cottage cheese/paneer and avoid sweetened yogurt, sugary sauces, ketchup, or gravies thickened with refined flour.

Add fiber and fat to the meal: include a salad of cucumber, tomato, leafy greens, and lemon, plus a small amount of nuts or seeds such as almonds, walnuts, chia, or flaxseed.

Eat the vegetables and cottage cheese/paneer first, then peas, and have the roti last; eat slowly and avoid seconds of roti or peas.

Take a 10–20 minute easy walk after eating, if this is safe for you, and track portions and post-meal glucose to identify your personal tolerance.