Roti (Aashirvaad) (1 Serving) and English Kadhi Pakora (1 Cup)

Shrink the pakora portion or skip the fried pakoras; have more kadhi with added non-starchy vegetables such as spinach, okra, cauliflower, or zucchini.

Replace the roti with a barley-flour or chickpea-flour roti, or reduce to a half portion and avoid rice or other starches in the same meal.

Start the meal with a large salad of cucumber, tomato, leafy greens, and lemon or vinegar dressing; avoid sweet dressings.

Add a protein side such as plain unsweetened yogurt, paneer, eggs, tofu, or lentils, and avoid sweetened lassi or desserts with the meal.

Prepare pakoras smaller and air-fry or bake them instead of deep-frying; use plenty of vegetables in the batter and limit the number served.

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