English Jowar Roti (100 G) and English Dal (1 Cup)

Reduce the roti portion: start with one small, thin jowar roti rather than multiple rotis, and avoid adding rice, potatoes, sweets, or sugary drinks in the same meal.

Increase the dal-to-roti ratio and choose whole, minimally processed dals; keep the dal free of added sugar and limit heavy cream or flour-based thickening.

Add a large serving of non-starchy vegetables such as spinach, okra, bottle gourd, cauliflower, cabbage, cucumber, or salad before or alongside the meal.

Include a protein side such as eggs, paneer, tofu, fish, chicken, or plain unsweetened yogurt to slow the meal’s effect on blood sugar.

Use modest oil or ghee and avoid frying the roti; pair the meal with water or unsweetened beverages instead of juice, sweet lassi, or soda.

Take a gentle 10–20 minute walk after eating if it is safe for you, and check your post-meal glucose pattern to identify the portion that works best for you.