English Okra Stir Fry (1 Cup) and Roti (1 Medium (7 Inches))

Keep the okra stir-fry portion generous, but limit roti to one small, thin roti; choose a barley-flour or besan-based roti when possible.

Add a protein side such as grilled fish, eggs, tofu, paneer, or unsweetened Greek yogurt to slow digestion of the meal.

Include a small serving of lentils or chickpeas and reduce the amount of roti accordingly rather than eating both in large portions.

Cook the okra with minimal added oil and avoid sugary sauces, sweet chutneys, or potato additions.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar dressing.

Take a 10–20 minute easy walk after eating and avoid sitting continuously right after the meal.