English Jowar Roti (100 G) and English Indian Egg Bhurji (1 Cup)

Reduce the jowar roti portion (for example, have one smaller roti) and avoid adding sugar, jaggery, or refined-flour sides to the meal.

Increase the egg bhurji volume with non-starchy vegetables such as spinach, capsicum, mushrooms, tomatoes, or cauliflower; use minimal oil.

Eat the egg bhurji and vegetables first, then have the roti slowly rather than eating the roti alone or quickly.

Add a small side of plain unsweetened curd or a handful of almonds, walnuts, or peanuts to slow digestion and improve fullness.

Avoid sweet drinks, fruit juice, sweetened tea/coffee, and desserts with this meal; choose water, unsweetened buttermilk, or plain tea instead.

Take a gentle 10–20 minute walk after eating, if medically appropriate, and use your glucose readings to identify the roti portion that works best for you.