English Ragi Roti (1 Piece) and English Indian Paneer Bhurji (1 Cup)

Reduce the ragi-roti portion (for example, have one smaller roti) and avoid adding flour, sugar, or starchy sides to the meal.

Add a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, cabbage, or cucumber alongside the roti and paneer bhurji.

Keep the paneer bhurji protein-forward: use adequate paneer with tomatoes, onions, capsicum, and leafy greens, while limiting sugary sauces and excess oil.

Eat the paneer bhurji and vegetables before the roti, then eat the roti slowly to soften the post-meal rise.

Take a gentle 10–20 minute walk after eating, if safe and appropriate for you.

Check your glucose response and, if you are having low readings, shakiness, sweating, confusion, or recurrent symptoms, discuss your meal plan and medications with a clinician promptly.