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

Keep the sabji mostly non-starchy: spinach, okra, cauliflower, cabbage, eggplant, or bottle gourd; limit potato, peas, corn, and sweet sauces.

Reduce the roti portion, such as having one small roti instead of two, and avoid adding rice in the same meal.

Replace a roti with a small besan chilla or add a side of unsweetened plain yogurt, paneer, tofu, eggs, fish, or chicken to slow absorption.

Eat the sabji and protein foods first, then eat the roti last.

Use minimal oil and avoid sugar, jaggery, sweet chutneys, or creamy sweetened gravies in the sabji.

Take an easy 10–20 minute walk after the meal and avoid sitting continuously afterward.