English Jowar Roti (1 Piece) and English Indian Bottle Gourd (100 G)

Reduce the jowar roti portion, such as having one small, thin roti instead of multiple rotis, and increase the bottle gourd sabzi portion.

Eat the bottle gourd sabzi first, then have the roti slowly; avoid eating the roti by itself.

Add a protein-rich side such as unsweetened curd, paneer, tofu, eggs, fish, or chicken to slow the rise after the meal.

Include a non-starchy salad before the meal, such as cucumber, tomato, leafy greens, cabbage, or radish, with lemon and no sweet dressing.

Avoid pairing this meal with sugar, jaggery, sweetened drinks, fruit juice, or large portions of rice or potatoes.

Take a gentle 10–20 minute walk after eating, if medically appropriate, rather than sitting or lying down immediately.