Roti (1 Medium (7 Inches)) and English Masoor Dal (1 Cup)

Reduce the serving size of both the dal and roti, and avoid taking second helpings; the combined carbohydrate amount is often the main driver of the rise.

Add a substantial portion of non-starchy vegetables such as spinach, okra, cauliflower, broccoli, or cucumber to slow the meal and displace some of the starch.

Include protein and fat with the meal, such as tofu, paneer, eggs, plain unsweetened yogurt, or a small handful of almonds or walnuts.

Cook masoor dal until tender but not overly thin, and avoid adding sugar, potatoes, rice, or sweetened sauces to the meal.

Take a 10–20 minute easy walk beginning soon after eating, if this is safe for you.

Check your glucose before and about 1–2 hours after the meal while changing only one factor at a time, and discuss repeated large rises with your clinician or diabetes educator.