Roti (1 Medium (7 Inches)) and English Kala Chana (1 Serving (110g))

Reduce the portion of roti and kala chana at one meal; add a larger serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, bottle gourd, or salad.

Choose whole-grain, high-fiber roti made from barley, besan, or a smaller amount of whole-wheat flour; avoid refined flour rotis.

Pair the meal with protein and healthy fat, such as plain unsweetened curd, paneer, tofu, egg, fish, or a small handful of nuts, rather than eating roti and chana alone.

Cook kala chana until tender but not mushy, and avoid adding sugar, potatoes, sweet sauces, or sugary drinks to the meal.

Eat vegetables and protein first, then kala chana and roti; chew slowly and avoid taking extra servings.

Take a 10–20 minute easy walk after eating, if safe for you; monitor your glucose response and discuss recurring large spikes with your clinician or dietitian.