White Rice (1 Cup, Cooked), English Paneer Butter Masala (1 Serving (200g)) and Roti (1 Medium (7 Inches))

Replace white rice with cooked barley or quinoa, and keep the portion to about ½ cup cooked.

Choose a besan (chickpea-flour) or barley-flour roti instead of a refined-flour roti; limit to one small roti.

Reduce the combined starch load: have either rice or roti with paneer butter masala, not both in the same meal.

Add a large side of non-starchy vegetables such as spinach, cauliflower, okra, cabbage, or salad before the curry and starch.

Ask for paneer butter masala with less added sugar, less cream, and more tomato, spices, and vegetables; keep the paneer portion moderate.

Take a 10–20 minute easy walk after the meal and check your response to different rice/roti portions if you monitor glucose.