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

Reduce the portion of roti and dal at one sitting; eat slowly and avoid second servings of the starch portion.

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

Include a protein source such as eggs, plain curd, paneer, tofu, fish, or chicken with the meal to slow glucose absorption.

Use whole, minimally processed dal and avoid adding sugar, jaggery, sweet chutneys, or sugary drinks to the meal.

Take a 10–20 minute easy walk soon after eating, if safe for you.

Check your glucose response at the usual times after this meal and adjust the roti portion based on your own readings.