Roti (1 Medium (7 Inches)), English Kala Chana (1 Serving (110g)) and White Rice (1 Cup, Cooked)

Reduce the total starch portion at the meal and avoid combining two large starch servings; keep one serving modest instead.

Build the meal around kala chana with non-starchy vegetables such as spinach, cauliflower, okra, cucumber, tomato, or mixed leafy salad.

Add protein and fat to slow absorption, such as eggs, paneer, plain Greek yogurt, tofu, fish, chicken, nuts, or seeds.

Replace the rice portion with a smaller serving of cooked-and-cooled barley, quinoa, or buckwheat, and avoid overcooking it.

If having flatbread, choose a smaller 100% barley or buckwheat flour roti rather than a refined-flour option.

Take a 10–20 minute easy walk after eating, and check your glucose response; discuss recurring large spikes with your clinician, especially if you use glucose-lowering medication.