English Masoor Dal (1 Cup), English Okra (100 G) and Roti (1 Medium (7 Inches))

Reduce the roti portion to half or one small roti, and avoid adding rice or other starches in the same meal.

Eat a larger serving of okra and masoor dal first, then have the roti last; include plenty of non-starchy vegetables such as spinach, cauliflower, cabbage, or cucumber.

Add a protein side such as paneer, eggs, plain unsweetened Greek yogurt, fish, or chicken to slow digestion and reduce the meal’s glucose rise.

Use minimal oil in the dal and okra, but include a small amount of healthy fat such as nuts, seeds, or avocado; avoid sweet chutneys, sugary drinks, and dessert with this meal.

Consider replacing some or all of the roti with a small serving of barley, or make the roti smaller and pair it with extra vegetables and protein.

Take a 10–20 minute easy walk after eating, and use your glucose readings to identify the roti portion that keeps your rise lower.