English Jowar Roti (100 G)

Reduce the jowar roti portion (for example, have one smaller roti rather than multiple rotis) and avoid eating it alone.

Pair the roti with protein such as eggs, paneer, tofu, plain unsweetened Greek yogurt, or dal; this can slow the rise after the meal.

Fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, broccoli, or cucumber before eating the roti.

Avoid adding higher-carbohydrate sides to the same meal, such as rice, potatoes, sugary drinks, sweets, or fruit juice.

Add lemon juice or a small amount of vinegar to vegetables or salad, if tolerated, and avoid sweet chutneys or sweetened yogurt.

Take a gentle 10–20 minute walk soon after eating, and monitor your glucose response; if spikes remain large, discuss portions and medication timing with your clinician.