English Rajma (1 Serving (110g)) and English Jowar Roti (1 Serving (55g))

Reduce the jowar roti portion to half or one small roti, and avoid adding rice, potatoes, or sugary drinks in the same meal.

Keep rajma to about ½–¾ cup cooked; choose a thinner, less oily gravy and avoid sweetened sauces.

Start the meal with a large non-starchy salad such as cucumber, tomato, leafy greens, cabbage, or peppers, dressed with lemon and a little olive oil.

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

Eat slowly and take a 10–20 minute easy walk after eating, if safe for you.

If spikes continue, try replacing the roti with a smaller serving of rajma plus extra vegetables and protein, and check portions with your clinician or dietitian.