Roti (1 Medium (7 Inches)), White Rice (1 Cup, Cooked) and English Rajma (100 G)

Reduce the white-rice portion substantially; if you keep rice, choose parboiled basmati rice and limit it to about 1/2 cup cooked, while increasing the rajma and non-starchy vegetables on the plate.

Keep rajma as the main carbohydrate but avoid a large serving: about 3/4–1 cup cooked is a practical starting point, prepared with minimal added sugar or creamy sauces.

Replace some or all of the roti-and-rice combination with vegetables such as spinach, okra, cauliflower, cabbage, cucumber, or salad; having both starches in the same meal can markedly raise the total carbohydrate load.

Eat in this order: salad or cooked vegetables first, then rajma, then the measured rice or roti portion. Add plain unsweetened yogurt or paneer for more protein if suitable for you.

Add a small amount of fat and protein to the meal—for example, nuts, seeds, paneer, egg, fish, or chicken—to slow absorption; avoid sweet drinks, fruit juice, and desserts with the meal.

Take a 10–20 minute easy walk soon after eating, and use your glucose readings to identify the rice/roti portion that keeps your post-meal level in range.