English Indian Rogan Josh (1 Serving (110g)) and Roti (1 Medium (7 Inches))

Reduce the roti portion—for example, have half to one small whole-wheat roti—and avoid adding rice, naan, or sugary drinks to the meal.

Ask for rogan josh with less added sugar, cream, and oil, and choose a leaner cut of meat where possible.

Start with a salad or non-starchy vegetables such as spinach, cauliflower, broccoli, cucumber, or peppers before eating the rogan josh and roti.

Add a side of plain unsweetened yogurt or raita without sugar; its protein can help slow the meal’s glucose rise.

Eat the rogan josh first, then vegetables, and have the roti last rather than eating the bread on its own.

Take an easy 10–20 minute walk after the meal, if safe and appropriate for you.