English Jowar Roti (100 G) and English Indian Cluster Beans (100 G)

Reduce the jowar roti portion—for example, have one smaller roti instead of two—and avoid adding sugar-rich chutneys or sweet drinks with the meal.

Start with a generous serving of cluster beans and other non-starchy vegetables, then eat the roti last to slow the rise after the meal.

Add a protein serving such as paneer, tofu, eggs, plain Greek yogurt, or unsweetened curd; keep added oils and creamy sauces modest.

Include a small portion of cooked lentils or chickpeas with the meal, and reduce the roti amount accordingly rather than adding them on top of the usual portion.

Choose a thinner roti made with whole jowar flour and avoid finely milled flour blends or extra starches such as potato or rice flour.

Take a 10–20 minute easy walk soon after eating, if medically appropriate, and monitor your response to find the roti portion that works best for you.