Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and English Ragi Roti (1 Piece)

Reduce the ragi roti portion (for example, have one smaller roti) and avoid eating it alone; pair it with protein such as egg, paneer, tofu, or unsweetened Greek yogurt.

Replace sugar in milk tea with no-calorie sweetener, cinnamon, or cardamom; use less milk if it is sweetened or flavored.

Add a generous serving of non-starchy vegetables with the meal, such as spinach, okra, cauliflower, cabbage, cucumber, tomato, or salad.

Include a small portion of nuts or seeds, such as almonds, walnuts, peanuts, chia seeds, or flaxseed, to slow absorption and improve fullness.

Eat the vegetables and protein first, then the roti, and avoid adding other starches such as rice, potatoes, biscuits, or toast to the same meal.

Take a 10–20 minute easy walk soon after eating, if safe for you, and use your glucose readings to identify the ragi-roti portion that works best for you.