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

Reduce the roti portion (for example, have one smaller roti) and increase the moong dal and non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or broccoli.

Choose a roti made with barley flour or chickpea flour instead of a larger refined- or wheat-flour roti portion.

Add protein and fat to the meal, such as paneer, plain unsweetened yogurt, eggs, tofu, or a small handful of nuts, while avoiding sweetened yogurt.

Eat vegetables and protein first, then dal, and have the roti last; avoid adding rice, potatoes, sweets, juice, or sugary drinks to the same meal.

Use whole or split moong dal with its natural fiber where possible, and avoid overcooking it into a very thin, watery consistency.

Take a 10–20 minute easy walk after the meal and monitor your glucose response; discuss repeated large spikes with your clinician or diabetes educator.