English Jowar Roti (100 G) and English Indian Sabji (1 Serving (110g))

Reduce the jowar roti portion (for example, have one smaller roti) and avoid adding rice, potatoes, or sweets in the same meal.

Pair the roti with a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, bottle gourd, or bitter gourd.

Add a protein-rich side such as lentils, chickpeas, tofu, eggs, fish, or plain unsweetened yogurt; keep gravies low in added sugar.

Choose sabji prepared with minimal potato, corn, peas, sugary sauces, and excess oil; favor dry or lightly gravied vegetable preparations.

Eat the vegetables and protein first, then the roti, and eat slowly rather than finishing the meal quickly.

Take a 10–20 minute easy walk after the meal, if it is safe for you, and monitor your own glucose response to adjust portions.