Ghiya (Hommade) (1 Serving) and Roti (1 Medium (7 Inches))

Keep the ghiya preparation low in added oil and avoid adding sugar, jaggery, potatoes, or corn to the sabzi.

Limit roti to a smaller portion, such as 1 medium roti, and choose whole-wheat or multigrain atta rather than refined flour.

Add protein to the meal, such as plain curd, paneer, tofu, egg, grilled chicken, or dal, to slow glucose absorption.

Include a generous portion of non-starchy vegetables or salad, such as cucumber, tomato, spinach, cabbage, cauliflower, or okra, alongside the ghiya and roti.

Eat the vegetables and protein first, then have the roti last; eat slowly and avoid a second serving of roti.

Take a 10–15 minute easy walk after the meal, if medically safe for you.