English Indian Peas and Cottage Cheese (1 Cup), Roti (1 Medium (7 Inches)) and White Rice (1 Cup, Cooked)

Reduce or skip the white rice and roti at the same meal; choose one smaller carbohydrate portion instead, such as ½–1 small whole-grain roti made with barley or chickpea flour.

Keep peas and cottage cheese as the base of the meal, and add plenty of non-starchy vegetables such as spinach, cauliflower, okra, broccoli, cucumber, or salad.

Add protein and healthy fat to slow absorption: use paneer/cottage cheese, unsweetened yogurt, eggs, fish, chicken, tofu, nuts, or seeds; avoid sweetened sauces.

Start the meal with vegetables or salad, then eat the cottage cheese and peas, and have the starch portion last.

Use portion control: measure cooked rice alternatives such as quinoa or barley to about ½ cup, rather than having a large serving of rice plus roti.

Take a 10–20 minute easy walk after eating, if safe for you, and monitor your glucose response to identify the portion sizes that work best.