Roti (1 Medium (7 Inches)) and English Saag (100 G)

Reduce the roti portion (for example, have one smaller roti) and increase the saag portion, provided the saag is not sweetened or thickened with flour.

Choose a thinner, smaller whole-wheat or besan roti rather than multiple large rotis, and avoid adding sugar-based chutneys or sweet drinks.

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

Include a small serving of chickpeas or lentils in the meal, and keep added fats such as ghee or oil moderate.

Eat the saag and protein foods first, then the roti last, rather than starting with the roti.

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