English Jowar Roti (1 Piece) and English Brinjal Curry (1 Cup)

Keep the jowar roti portion smaller (for example, one medium roti) and avoid adding sugar, jaggery, or refined flour to the dough.

Eat the brinjal curry with plenty of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad; use minimal potato, corn, peas, or sweet sauces in the curry.

Add a protein side such as plain curd, paneer, eggs, fish, chicken, tofu, or a small serving of dal to slow the rise after the meal.

Start the meal with a salad of cucumber, tomato, leafy greens, lemon, and a small amount of nuts or seeds, then eat the roti last.

Use less oil in the brinjal curry, but include a modest amount of healthy fat such as mustard oil, groundnut oil, olive oil, or a few peanuts to make the meal more filling.

Take a 10–20 minute easy walk after eating and track your response to identify the roti portion that works best for you.