Roti (1 piece) and English Rajma (100 G)

Reduce the roti portion first—for example, have half your usual amount—and increase the rajma and non-starchy vegetables instead.

Keep rajma portions moderate and avoid adding sugar, potatoes, or sweet sauces; cook it with plenty of fiber-rich vegetables such as spinach, cabbage, cauliflower, or okra.

Pair the meal with protein and fat, such as plain unsweetened Greek yogurt, paneer, eggs, fish, or chicken, to slow absorption.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar dressing, then eat rajma before the roti.

Avoid drinking juice, sweet tea, soda, or sweet lassi with this meal; choose water or unsweetened tea instead.

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