Roti (1 Medium (7 Inches)) and English Indian Ridged or Smooth Gourd (100 G)

Reduce the roti portion and increase the ridged or smooth gourd portion; avoid adding potato, sugar, or starchy gravies to the meal.

Pair the meal with protein and fat, such as plain Greek yogurt, paneer, eggs, tofu, or a small handful of almonds or walnuts.

Add a side of low-starch vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or salad, dressed with lemon or vinegar.

Choose whole, intact pulses such as chickpeas, lentils, or kidney beans as part of the meal, while keeping the roti serving smaller.

Avoid drinking juice, sweet tea, sweetened lassi, or other sugary drinks with or shortly after the meal; choose water or unsweetened tea instead.

Take a gentle 10–20 minute walk soon after eating and use your glucose readings to identify the roti portion that works best for you.