Tandoori Chicken (1 Serving (180g)) and English Tandoori Roti (1 Piece)

Reduce the tandoori roti portion—for example, have half to one small roti—and avoid seconds; make tandoori chicken and vegetables the larger part of the meal.

Choose plain tandoori chicken without sweet marinades, honey, sugary yogurt sauces, or sweet chutneys; ask for sauces on the side.

Add a generous serving of non-starchy vegetables such as salad greens, cucumber, tomatoes, cauliflower, broccoli, spinach, or okra before or alongside the roti.

Eat the chicken and vegetables first, then the roti slowly; this can lessen the speed of the glucose rise.

Choose a whole-wheat, high-fiber roti if available, and avoid butter, naan, rice, fries, and sweet drinks with the meal.

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