Vegetable Curry (1 Cup), White Rice (1 Cup, Cooked) and English Jowar Roti (100 G)

Replace white rice with a small serving of hulled barley, steel-cut oats, or lentils; these are typically steadier carbohydrate choices.

Keep the jowar roti portion small and avoid combining a full portion of roti with a full portion of rice in the same meal; choose one main starch instead.

Start the meal with a large serving of non-starchy vegetables such as okra, spinach, cauliflower, cabbage, eggplant, or green beans, prepared with minimal added sugar.

Add protein to the curry or meal, such as dal, chickpeas, tofu, paneer, eggs, fish, or chicken, and include a small portion of nuts or seeds if suitable for you.

Choose curries without potato, sweetened sauces, or cornflour-thickened gravies; use vegetables, lentils, tomato, yogurt, and spices instead.

Take a 10–20 minute easy walk after eating and check your glucose response to identify the portion size that works best for you.